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Thread: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA)

  1. #1
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    2019-2020 Competitive Workouts (Roswell & Alpharetta, GA)

    These practices are written for the competitive USMS swimmers that meet at the Swim Atlanta pool in Roswell at noon.

    If you feel you're not in the shape that you once were, come anyway. If you can't make every practice, that's fine. If you have to come late or get out early, that's fine. If you don't want to compete, then you are in the majority because most don't. If you can make every entire practice and you do want to compete, that's great too.

    Not all of the swimmers do the intervals listed below. They scale the intervals or repeats as needed.

    Come join us! Contact aaron@swimatlanta.com or (770) 992-7946 or send me a private message.

    Also, follow me on Instagram at https://www.instagram.com/mmswammer/

    Some examples of common acronyms that will be used:


    • KDS: Kick drill swim
    • 300 IM KDS: 4 times through in IM order (25 kick, 25 drill, 25 swim)
    • 1000 SKIPS: 200 Swim, 200 Kick, 200 IM, 200 Pull, 200 Swim
    • 1000 SKIDS: 200 Swim, 200 Kick, 200 IM, 200 Drill, 200 Swim
    • IMO by round: The stroke for first round of a set should be fly, second round should be back, etc
    • RIM or RIMO: Reverse IM or Reverse IM order
    • FRIM: IM except replace the fly with free
    • UW: underwater
    • BC4: Breathe every 4
    • CH: Choice
    • Str: Stroke. Usually not intended to be freestyle.
    • V-Sprint: #1 as fast/easy, #2 as easy/fast, #3 as easy, #4 as fast
    • [Square brackets] - These are notes on my own performance. For example, [:28] means I went :28



    Each post consists of the practices for an entire week.

    Note that extra spacing between portions of the practice indicates that we took a break. For example, the following would indicate taking an unspecified amount of rest after the first 5 100's on 1:20 before moving on to the next 5 100's on 1:15.
    5x100 1:20

    5x100 1:15

    Whereas, the lack of extra spacing in the following example means that we swam everything straight through with no break after the first 5 100's.
    5x100 1:20
    5x100 1:15

    But sometimes I might designate rest between portions as follows:
    5x100 1:20
    :60 rest
    5x100 1:15

    The exception is warmup. The warmup set almost always consists of 1000 yards or meters but I group all of the parts of the warmup together even though we might (or might not) take unspecified rest between each portion. For example:
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    If you reference my performances (designated by square brackets), note that I am a relatively slow kicker and that my best races are 50, 100, & 200 Freestyle and 50 & 100 Fly.

    The plan for 2019-2020 is...


    • Aug-December: TBD
    • December-March: TBD
    • March-July: Training oriented toward an end-of-summer LCM "shave & taper" meet.


    Only swim practices are specified here: any supplementary strength & conditioning activities will not be included in this thread.
    Last edited by hurrgtsa; October 2nd, 2019 at 03:14 PM.

  2. #2
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    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    WED - SCY
    400 Swim

    3x300 4:15 (Try to hold same time on all 3)
    #1: Build each 50 [3:36]
    #2: Desc by 100 [3:36]
    #3: Neg split [3:35]

    3x
    ...3x50 Kick fast :60 [:42, :44, :47; :42, :43, :46; ?,?,?]
    ...100 IM Easy 1:45

    50 Easy

    Total:
    40 min
    2700y (Kick 450y)

    THU
    500 Swim
    6x50 Drill :50 IMOx2
    8x25 :30 Kick (Desc 1->4, 5->8)

    1x100 1:15
    1x100 1:30
    2x100 1:15
    1x100 1:30
    3x100 1:15
    1x100 1:30
    4x100 1:15
    1x100 1:30
    5x100 1:15
    1x100 1:30

    8x50 Kick :50 with fins (Odd: UW, Even: Side)
    100 Easy

    Total
    3500y (Kick 600y)

    FRI
    8x100 (Odd: 1:20, Even: 1:30)
    200 Kick with fins (25 easy, 12.5 hard)

    4x125 IM 1:50
    :40 rest
    400 Pull 5:00 [4:33]
    4x125 IM 1:50
    :40 rest
    300 Pull 3:45
    4x125 IM 1:50
    :25 rest
    200 Pull [2:09]

    100 Easy

    Total:
    3500y (Kick 200y)

    Follow me on Instagram https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; August 2nd, 2019 at 02:21 PM.

  3. #3
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    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    1000 SKIPS

    Just easy, aerobic swimming. :15 rest on each
    Switch stroke on each FR, BK, BR
    25 (FR)
    50 (BK)
    75 (BR)
    100 (etc)
    125
    150
    175
    200
    225
    250
    275
    300

    Total:
    3250y (Kick 200y)

    TUES
    400 Swim
    300 Pull
    300 Kick with fins

    4x100 1:30 (25 FL, 25 BK, 50 FR)
    4x75 1:15 IMO (50 Drill, 25 Swim)
    4x50 :50, Desc 1->4 [:34->:30]
    4x25 :30 (12.5 fast)

    200 BK Easy

    6x100 (Odd: 1:10, Even: 1:50) [Odds on 1:05, :05, :06]
    8x50 (2x:50, 2x:45, 2x:40, 2x:35)

    200 BK Easy

    12x25 Kick :35 (Desc 1->4, 5->8, 9->12) [Fast on :19, :19, :18]
    3x100 FL Kick 1:45 with fins on back 1:45

    100 Easy

    Total:
    4100y (Kick 900y)

    WED
    500 Swim (100 FR, 50 BK)
    500 with fins (75 K, 75 IM)
    500 (75 BK, 50 BR)

    5x100 1:20, Desc 1->5 [:09, :08, :06, :05, :02]
    Rest 2:00
    5x100 1:20 hold pace from [:08, :08, :07, :07, :08]

    500 Easy kick with fins on back (50 FL, 50 BK)
    500 Easy pull (no paddles) (50 FR, 50 BK)

    Total:
    3500y (Kick 725y)

    THUR
    200 Swim
    100 Kick
    200 Pull
    100 Kick
    200 Drill
    100 Scull
    4x25 V-sprint :30 [:12 on #4]

    3x300 4:30, Desc 1->3 [3:43, :39, :28]
    3x300 4:00 Pull, Desc 1->3 [3:39, :34, :31]
    3x300 4:15, Desc 1->3 [3:45, 3:40, 3:29]

    3x
    ...75 Kick Easy, :15 rest
    ...25 Kick Hard, :15 rest

    100 Easy

    Total:
    4100y (Kick 500y)

    FRI
    400 Swim
    3x with fins
    ...100 Kick 1:40 (FR, FL, BK)
    ...4x25 V-sprint :30 [FR :12, FL :13, BK :14]

    12x25 FL :30 [:14, :14, :15, :14, :15->]
    Rest :60
    6x100 BK as 2x(1:30, 1:25, 1:20) with 3,4,5,6 K off each wall
    Rest 1:30
    2x
    ...25 BR :50 (easy)
    ...50 BR :50
    ...75 BR 1:45 (easy)
    ...100 BR 1:45
    Rest to top
    1000 FR Pull with paddles [11:40, blue strokemaker]

    100 Easy

    Total:
    3500y (Kick 300y)
    Last edited by hurrgtsa; August 9th, 2019 at 07:33 PM.

  4. #4
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    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    Off

    TUES
    500 Swim
    200 Scull/Drill by 25
    6x50 Kick :65 (Desc 1->3, 4->6)

    6x100 1:30 (25 FL, 75 FR)
    6x100 1:30 (25 BK, 75 FR)
    6x100 1:30 (25 BR, 75 FR)
    12x100 1:30 4x(25 IMO, 75 FR)

    100 Easy

    Total:
    4100y (Kick 300y)

    WED
    300 FRIM 4:45
    3x100 1:20
    4x75 1:10, :55, 1:05, 1:00
    4x25 v-sprint :30

    3x
    ...100 1:15
    ...200 2:40
    ...100 1:15
    ...200 BK 3:00

    4x
    ...100 IM kick easy 2:00
    ...25 RIMO kick fast :60

    100 scull
    100 easy

    Total:
    3500y (Kick 500y)

    THUR
    800 FRIM
    200 IM Kick

    3x
    ...800 10:30 Pull, Pace [9:22, 9:21, 9:21; blue strokemakers]
    ...200 2:30 Pull, Desc 1->3 [2:16, 2:13, 2:10; blue strokemakers]

    100 Scull
    100 Easy

    Total:
    4200y (Kick 200y)

    FRI
    400 Swim
    300 IM KDS
    4x50 Drill/Build IMO :60
    4x25 V-sprint :30

    4x
    ...3x75 1:15 (Odd Rounds: 75 FL, 75 BK, 75 BR; Even Rounds: 75 FL/BK/BR)
    ...25 UW K :30

    2x
    ...4x25 FR :25 [:13, :14, :14, :14; :13, :13, :14, :14]
    ...4x25 BK :30 [:18]
    ...50 Easy 1:20
    10x100 1:15 with fins
    Rest :30
    2x
    ...4x25 FR :25 [:14, :14, :14, :14; :13, :14, :14, :14]
    ...4x25 BK :30 [:18]
    ...50 Easy 1:20

    Total:
    4000y (Kick 200y)
    Last edited by hurrgtsa; August 16th, 2019 at 03:07 PM.

  5. #5
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    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    1000 SKIPS

    All BK on 1:30 [1:21-3]
    1x100 BK
    4x50 FL K :60
    2x100 BK
    8x25 BK K :30
    3x100 BK
    2x100 BR K 2:00
    4x100 BK
    200 FR K 4:00
    3x100 BK
    4x50 BR K :60
    2x100 BK
    2x100 BK K 2:00
    1x100 BK
    200 FL K 4:00

    100 Easy

    Total:
    4100y (Kick 1600y)

    TUES
    500 Swim/Kick by 100

    5x200 3:20 (Odd: 50 Kick, 100 Swim, 50 Kick; Even: 50 Swim, 100 Kick, 50 Swim)

    10x50 :60 @ 200 pace [:29, :29, :30, :29, :29, :29, :29, :30, :29, :30]

    4x with fins
    ...25 UW K :25
    ...50 Build BK :50
    ...75 K on side 1:20
    ...100 1:20, Desc 1->4 [1:07, :03, :00, :56]

    100 Kick for time [1:31]
    100 Easy

    Total:
    3200y (Kick 700y)

    WED
    400 FRIM
    4x50 STR :55 (Drill/Build)
    10x25 Kick :35 (Odd: Easy, Even: Hard)

    5x
    ...100 1:15 [1:07-8]
    ...200 3:20 (50 Swim/100 Kick/50 Swim) [3:00]
    100 1:15 [1:07]

    3x400 6:00 as
    ...#1: 400 IM [5:38]
    ...#2: 2x200 IM [5:36]
    ...#3: 4x100 IM [5:37]

    6x50 Desc 1->3, 4->6 as 2x(:60, :55, :50) [:35, :31, :29; :36, :31, :29]
    100 Easy

    Total:
    3650y (Kick 750y)

    THUR
    2x
    ...4x75 1:05/1:00/1:10/1:00
    ...4x25 Kick, Desc 1->4 :35
    ...100 IM Drill 2:00

    200 2:30 [2:27]
    2x100 1:15 [1:13]
    Rest :60
    300 4:00 Pull, no paddles [3:42]
    3x100 1:20 Pull, no paddles [1:13~]
    Rest :60
    400 5:00 [4:57~]
    4x100 1:15 [1:13]
    Rest :60
    500 Pull 6:30 [5:56~; blue strokemaker]
    5x100 Pull 1:10 [1:05, :07, :06, :06, :07; blue strokemaker]

    8x25 :30 IMO [FL :14, :14; BK :17, :17; BR :19, :19; FR :14, :13]
    100 Easy

    Total:
    4100y (Kick 200y)

    FRI
    2x
    ...100 FR 1:20
    ...100 BK 1:30
    ...100 IM 1:40 (Drill)
    400 IM Kick (25 easy, 12.5 hard)

    4x75 FL 1:20 (1-arm as needed) [#2-4 as 50 Swim, 25 1-arm]
    4x100 BK, Desc 1->4, #1-3: 1:40, #4: 1:30 [?, 1:23, :21, :17]
    200 BR K 4:00
    100 FR BC 5 1:30
    Extra rest to top...
    With fins...
    4x50 FL :45
    400 BK 5:30 [5:20~]
    200 BR 3:30 (25 FL K, 25 FR K)
    200 Easy FR 3:30
    Remove fins...
    3x100 IM 1:30 Best average [1:16, :16, :15]

    6x50 Kick :65 [with fins + added drag/mesh on feet (medium)]
    Rest 1:00 (Drop equipment)
    2x50 Kick 1:30 [:43, :40-1?]

    100 Easy

    Total:
    3800y (Kick 1000y)

    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; August 23rd, 2019 at 04:55 PM.

  6. #6
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    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    500 Swim
    8x50 :10 rest (Odd: Drill/Build, Even: Kick/Build) IMO
    4x25 V-sprint [#4 :13]

    5x
    ...2x100 1:15
    ...200 3:20 (50 Swim, 100 Kick, 50 Swim)

    8x25 Kick :35 RIMO (Odd: Easy, Even: Hard)
    100 Easy

    Total:
    3300y (Kick 900y)

    TUES-FRI
    Off

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    Last edited by hurrgtsa; September 2nd, 2019 at 12:42 PM.

  7. #7
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    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    400 Swim
    300 IM KDS
    200 (25 Kick, 25 Drill IMO)
    4x25 V-sprint

    12x25 FR :30 [:13, :13, :13, :14->]
    10x25 BK :30 [:18]
    8x25 FL :30 [:15-:16]
    6x25 BR :30 [:20]

    50 Easy

    10x25 FR :30 [:13, :13, :14->]
    8x25 BK :30 [:18]
    6x25 FL :30 [:15-:16]
    4x25 BR :30 [:20]

    50 Easy

    8x25 FR :30 [:13, :14->]
    6x25 BK :30 [:18]
    4x25 FL :30 [:15-:16]
    2x25 BR :30 [:20]

    50 Easy

    6x25 FR :30 [:13, :14->]
    4x25 BK :30 [:18]
    2x25 FL :30 [:15, :16]

    50 Easy

    4x25 FR :30 [:14]
    2x25 BK :30 [:18]

    50 Easy

    2x25 FR :30 [:12, :13]

    200 Easy (25 BK, 25 IMO)

    Total:
    4000y (Kick 100y)

    TUES
    300 Swim 4:30
    200 Kick 4:00
    6x50 Drill :55 2x(FL/BK/BR)
    200 Kick 4:00
    3x100 1:15
    200 Kick 4:00
    300 IM 5:00
    200 Kick 4:00
    2x150 2:00
    200 Kick 4:00
    12x25 :30 (Odd: FL, Even: BK/BR) [FL :15; BK :19, :18, :18; BR :20]
    200 Kick 4:00

    Total:
    3000y (Kick 1200y)

    WED
    200 FRIM
    150 Kick
    100 FRIM
    50 Kick
    2x (Round #1: FR, Round 2: BK)
    ...100 (Round #1: 1:15, Round #2: 1:20)
    ...75 (Round #1: 1:15, Round #2: 1:20)
    ...50 (Round #1: :35, Round #2: :40)
    ...25 (Round #1: :35, Round #2: :40)

    4x200 IM 3:00 [2:46-8]
    Rest :60
    4x100 Pull 1:10 [:05, :06, :05, :05; all pull with blue strokemaker]
    Rest 1:20
    3x200 IM 3:00 [2:48-9]
    Rest :60
    4x100 Pull 1:10 [:05, :06, :05, :07]
    Rest 1:20
    2x200 IM 3:00 [2:48-9]
    Rest :60
    4x100 Pull 1:10 [:05, :07, :06, :06]
    Rest 1:20
    1x200 IM 3:00 [2:40]

    100 Easy

    Total:
    4300y (Kick 200y)

    THU
    400 Swim
    4x100 with fins 1:20 (25 Swim, 50 Kick, 25 Swim)
    8x25 V-sprint STR with fins

    3x100 IM 1:30 [:20-1]
    3x100 FL K 1:55
    3x100 IM 1:30
    6x50 BK K :55 [touch & go]
    3x100 IM 1:30
    3x100 BR K 1:55
    3x100 IM 1:30
    Rest :60
    100 FR K for time [1:30]

    100 Easy

    Total:
    3300y (Kick 1200y)

    FRI
    500 Swim
    200 Kick
    3x
    ...25 Easy Kick :30
    ...25 Fast Kick :30
    ...25 Easy STR :30
    ...25 Fast STR :30

    2x
    ...4x75 1:15 (25 FL, 75 BK)
    ...200 BR K 4:00

    1000 Pull [10:41; blue strokemakers]

    5x200 Pull 2:40 [2:14, :12, :11, :09, :06; blue strokemakers]
    100 Easy

    Total:
    4100y (Kick 750y)

    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; September 6th, 2019 at 02:48 PM.

  8. #8
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    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    400 Swim
    200 Kick
    16x25 :30 V-sprint (Round #1: FR, #2: Kick, #3: STR, #4: FR)

    6x100 1:15
    4x100 1:20
    4x100 1:15 [missed #4 1:16]
    2x100 1:20 [did on 1:30]
    2x100 1:15
    1x100 1:20 [did on 1:25]
    1x100 1:15

    6x25 :40 Fast (Odd: STR, Even: FR) [FL :14, :15, :14; FR :13]
    100 Easy

    Total:
    3250y (Kick 300y)

    TUES
    300 FRIM
    300 Kick
    4x100 :10-15 rest, 25 scull/25 drill/50 build

    20x25 :30 @ 100 pace [:13 except #4, 7, 10, 14, 16, 18, 19, 20 on :14]

    500 8:20 (125 swim, 250 kick 125 swim)
    400 6:40 (100 swim, 200 kick, 100 swim)
    300 4:00 (75 swim, 150 kick, 75 swim)
    200 3:20 (50 swim, 100 kick, 50 swim)
    100 1:40 (25 swim, 50 kick, 25 swim)

    50 for time [:26]
    100 easy

    Total:
    3150y (Kick 1050y)

    WED
    200 FRIM
    50 Kick
    200 IM Drill
    50 Kick
    5x100 1:20 [:11, :11, :11, :11, :12]

    2000 as 4x (continuous) [29:41]
    ...100 FL (25 swim, 25 1-arm)
    ...75 BK
    ...50 BR
    ...25 FR
    ...25 FL
    ...50 BK
    ...75 BR
    ...100 FR

    8x25 :35 IMO [FL :13, :13; BK :16, :15; BR :18, :18; FR :13, :13]
    100 Easy

    Total:
    3300y (Kick 100y)

    THU
    400 Swim
    100 Kick
    4x125 IM 2:00

    300 3:45 [3:41]
    2x150 1:55 [?, 1:51]
    4x100 1:15 [1:14-15... touch & go]

    400 Kick 8:00 [7:41]
    300 Kick 6:00 [6:30]
    200 Kick 4:00 [3:35]
    100 Kick 2:00 [?]

    8x50 IMO with fins :60 (not fast)
    100 Easy

    Total:
    3500y (Kick 1100y)

    FRI
    4x125 2:00
    6x75 FL/BK/BR 1:15
    8x25 Kick with fins :30 (Odd: UW, Even: Fast BK)

    500 Pull 6:00 [5:41; blue strokemakers]
    12x50 :55 as 4x
    ...#1: Easy BK
    ...#2: FL Easy
    ...#3: FL Fast [:35]
    500 Pull 6:00 [5:50; blue strokemakers]
    12x50 :55 as 3x
    ...#1: Easy FR
    ...#2-#4: BK: Descend
    500 Pull 6:00 [5:45; blue strokemakers]

    100 BR for time [1:21]
    50 Easy

    Total:
    4000y (Kick 200y)

    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; September 13th, 2019 at 03:46 PM.

  9. #9
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    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    1000 SKIPS

    4x
    ...200 3:20 (50 Swim, 100 Kick, 50 Swim)
    ...3x100 1:15
    200 3:20 (50 Swim, 100 Kick, 50 Swim)

    8x50 IMO :60 (Odd: Kick Even: Swim)
    100 Easy

    Total:
    3700y (Kick 900y)

    TUES
    400 Swim
    200 Kick
    2x
    ...100 IM Drill, :15 rest
    ...4x25 V-sprint :30

    300 Kick 6:00, Build each 50
    6x50 Kick :60, Desc 1->3, 4->6
    300 Kick 7:00, Build by 50
    100 Kick for time [1:40]

    20x25 :30 with fins + paddles [:11, then all :12 except #13 on :13; red strokemakers]

    500 Pull [5:46, blue strokemakers]
    100 Easy

    Total:
    3100y (Kick 1200y)

    WED
    300 Swim
    100 Kick
    3x200, :15 rest (25 FR, 25 STR RIMO by each)

    2x
    ...4x75 FL 1:20 (25 Kick with board, 25 Kick on back, 25 Swim)
    ...3x100 BK 1:30 [1:26~]
    ...6x50 BR :50 [:46~]
    ...3x200 IM 3:00 [2:43, :43, :45; :43, :43, :43]

    4x25 IMO :40 [:14, :16, :19, :13]
    100 Easy

    Total:
    4200y (Kick 500y)

    THUR
    800 (200 Swim, 200 IM Drill, 200 IM, 200 IM Kick)
    8x25 :30 IMOx2 (15y fast)

    12x50 1:15 FL (Desc 1->3, 4->6, etc) [#1 50's as 1-arm; #2 50's as :33, :33, :32, :31; #3 50's as :31, :31, :30, :30]

    5x300 4:00 with fins as 100 Kick + 200 Swim [3:50, :50, :50, :45, :48]

    8x25 :30 with fins (Odd: UW K, Even: Fast FL) [evens on :13]
    100 Easy

    Total:
    3400y (Kick 800y)

    FRI
    500 Swim

    4x125 IM 2:00
    4x75 FL/BK/BR 1:15 (Desc 1->4)
    4x25 IMO :30 Fast

    2x
    ...100 Kick 1:50 [1:40]
    ...75 Kick 1:50
    ...50 Kick :50 [:45]
    ...25 Kick :50

    10x150 Pull 2:15 (Odd: Easy, Even: Hard) [Odd on 2:15-7; Even on 1:36, :37, :39, :39, :37; blue strokemaker]
    100 Easy

    Total:
    3500y (Kick 500y)



    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; September 20th, 2019 at 03:32 PM.

  10. #10
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    355

    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    Last week was off as well as MON & TUES of this week. I'm stepping back from "training" for the time being but will still be trying to stay in shape. I am no longer planning to train and taper for a December meet. Hopefully/maybe I'll plan for a March shave/taper meet.

    So on the days when I do not swim, my workout group will be pulling old workouts from http://forums.usms.org/showthread.ph...mp-Roswell-GA). Feel free to do the same.




    WED

    400 Swim
    3x
    ...50 Kick :60
    ...50 Drill :55
    ...50 BC5 :50
    ...50 Build :45

    400 5:20
    2x200 2:40
    4x100 1:20

    300 Kick as 8x(25 fast, 12.5 easy)
    200 Easy

    (All as 25 1-arm FL, 25 FR, 25 BK, 25 FR)
    400 5:50
    2x200 2:50
    4x100 1:30

    25 for time [FL :13/4]
    75 Easy

    Total:
    4000y (Kick 300y)

    THUR
    200 Swim
    150 Kick
    100 IM Drill
    50 UW K

    3x (Round #1: FR, Round #2: FR/BK by 25, Round #3: FR/FL by 25)
    ...100 1:20
    ...75 1:20
    ...50 :40
    ...25 :40

    100 1:25
    100 1:15
    200 2:40 [pull, no paddles]
    300 4:00 [pull, Finis agility]
    500 6:30 [pull, red strokemaker]
    800 neg. split [pull, blue strokemaker]

    8x50 Kick :65 [fins + added drag/mesh on feet (medium)]

    50 Kick for time :38
    100 Easy

    Total:
    3800y (Kick 650y)

    FRI
    2x
    ...200 Swim 3:00
    ...100 Swim 1:20
    ...100 Kick 2:00
    Rest :20
    2x
    ...50 Drill :55
    ...25 UW K :35
    ...25 Fast :30

    3x (STR is IMO by round)
    ...4x75 1:20 (50 STR, 25 STR Kick)
    ...4x75 1:20 (25 STR, 25 STR Kick, 25 STR)
    ...4x75 1:20 (25 STR Kick, 50 STR)

    2x50 1:30 Fast (1: STR, 2: FR) [#1 FL :30, #2 :27]
    100 Easy

    Total:
    3900y (Kick 1150y)
    Last edited by hurrgtsa; October 4th, 2019 at 03:46 PM.

  11. #11
    Very Active Member
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    Dec 2014
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    355

    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    500 Swim
    10x50 with fins :50 (Odd: 25 UW K/25 Drill; Even: 25 Drill, 25 Build)

    2x
    ...200 3:20 (50 Swim, 100 Kick, 50 Swim)
    ...1x100 1:15
    ...200 3:20 (50 Swim, 100 Kick, 50 Swim)
    ...2x100 1:15
    ...200 3:20 (50 Swim, 100 Kick, 50 Swim)
    ...3x100 1:15
    ...Rest :30

    100 fast fins + paddles [:54, red strokemakers (overswam all 3 walls)]

    500 pull with paddles, BC 3/5/3/7 by 50 [red strokemaker]

    Total:
    4000y (Kick 725y)

    TUES
    6x100 (Odd: 1:20, Even: 1:30)
    4x75 1:10
    4x25 V-sprint :30

    3x with fins
    ...300 4:00 Easy arms, working kick
    ...3x100 Kick 1:45 Desc 1->3
    ...200 IM 3:00 smooth

    4x25 :45 [:12]
    100 Easy

    Total:
    3600y (Kick 900y) [late; joined in for the last 2100y]

    WED
    200 2:45
    100 Kick 2:00
    200 2:50
    100 Kick 2:00
    200 2:40
    8x25 :30 IMOx2 (12.5 fast)

    16x25 FL :30 [:14, :15, :16->]
    12x25 BK :30 [:19, :18->]
    12x25 BR :30 [:19->:20]
    Rest :30
    200 Easy pull 3:30
    8x25 FL :30 with fins [:14]
    8x25 BK :30 with fins [:16]
    8x25 FR :30 with fins [:12]

    150 Kick with fins easy
    50 Kick for time [:37]
    100 Easy

    Total:
    3100y (Kick 400y)

    THUR
    4x (STR is RIMO by round)
    ...200 Swim (25 FR, 25 STR)
    ...50 STR Kick

    9x50 :50 Desc 1->3, etc [FR :35, :33, :32; BK :43, :41, :40; FR :36, :34, :32]
    Rest :60
    12x75 1:15 with fins as (25 BC 4x(every 2 on #1, every 3 on #2, every 4 on #3), 25 1 or 2 breaths, 25 BK K)
    Rest :30
    9x50 :45 Desc 1->3, etc [BK :40, :40, :40; FR :38, :34, :32; BK :45, :43, :39]

    5x100 Kick 2:00 [1:48-51]

    50 fast [:26]
    100 Easy

    Total:
    3450y (Kick 100y)

    FRI
    500 Swim
    4x125 2:00 IM as (100 IM with 25 K IMO between BK and BR)

    4x25 :60 [:12]
    50 Easy
    6x25 :55 [:12]
    50 Easy
    6x25 :50 [:12]
    50 Easy
    6x25 :45 [:12, :12, :12, :12, :13, :13]
    50 Easy
    8x25 :40 [:12, mostly :13?]
    100 Easy
    8x25 :35 [:12, :13->]
    100 Easy
    8x25 :30 [:13]
    100 Easy
    6x25 :25 [:13, :14->]
    100 Easy

    Total:
    2800y (Kick 100y)
    Last edited by hurrgtsa; October 11th, 2019 at 02:54 PM.

  12. #12
    Very Active Member
    Join Date
    Dec 2014
    Posts
    355

    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    400 Swim
    300 IM KDS
    12x25 V-sprint :30 FL/BK/BR

    3x1000 Pull, 1:00-1:30 rest

    100 Easy
    50 FL fast [:29]
    50 Easy

    Total:
    4200y (Kick

    TUES
    400 Swim
    3x (STR is RIMO)
    ...75 STR K 1:30
    ...125 2:00 (25 FR/25 STR)

    10x100 1:30 Best average [:07, :09, :09, :09, :09, :09, :09, :10, :09, :10]

    1000 BK K with fins

    100 Easy

    Total:
    3100y (Kick 1225y)

    WED
    200 Swim
    8x100 1:45 IM as 2x(#1: 1st 25 K, #2: 2nd 25 K, etc)

    2x
    ...200 2:40
    ...2x100 1:20
    ...4x50 :40
    ...8x25 :20
    4x100 Kick 2:00
    200 2:40
    2x100 1:20
    4x50 :40
    8x25 :20

    4x25 Fast :45 [FL :14, BK :15, BR :18, FR :12]
    100 Easy

    Total:
    4000y (Kick 600y)

    THUR
    300 FRIM
    300 Kick
    300 Pull BC 3/5 by 50
    4x25 Build :30

    3x50 Fast 1:30 [:27, :27, :28]
    200 Easy 3:30
    6x50 :55 (Odd: Easy, Even: Fast) [Evens on :29]
    200 Easy Kick 4:30
    9x50 :60 (Desc 1->3, etc) [:35, :32, :28; :36, ?, :28; :35, :32, :28]
    200 Easy Pull 3:30

    4x100 Kick 1:30 with fins

    Broken 100 as (50, :10 rest, 25, :05 rest, 25) [:55 (:27 at the 50)]
    100 Easy

    Total:
    3100y (Kick 900y)

    FRI
    600 Swim
    200 Kick
    8x25 :30 IMO, Add :05 for BR (Odd: Drill, Even: 12.5 fast)

    10x50 :60 @ 200 pace [:30->, :29, :29, :29]

    [Supposed to be swim but pulled the following with no paddles]
    2x100 1:20
    1x100 1:15
    1x100 1:20
    1x100 1:15
    2x200 2:40
    6x100 (Odd: 1:20, Even: 1:15)

    16x25 :30 @ 100 pace. (If you miss one, extra :30 rest, but do all 16)
    [:13 except miss at :14 on #4, #9, #15]

    50 kick for time [:38]
    100 Easy

    Total:
    3550y (Kick 250y)
    Last edited by hurrgtsa; October 18th, 2019 at 02:47 PM.

  13. #13
    Very Active Member
    Join Date
    Dec 2014
    Posts
    355

    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    600 Swim
    12x50 IMO 4x(#1: Kick :60, #2: Drill :55, #3: Build :50)

    6x100 IM 1:30
    Rest :30
    8x75 with fins (Odd: 50 FL K on back, 25 fast FL; Even: 25 easy FL, 25 1-arm FL, 25 fast FL)
    Rest to top
    6x100 1:15 [Pull no paddles 1:09-:11]
    12x50 Kick :60 2x(2 BK, 2 BR, 2 FR)
    2:00 rest
    24x25 :20 [mostly :18-:19]
    50 Easy

    Total:
    4250y (Kick 950y)

    TUES
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    5x200 2:50 (#1: 200 BK, #2: 150 BK/50 FR, #3: 100 BK/100 FR, #4: 50 BK/150 FR, #5: 200 FR)
    200 Kick BK 4:00
    150 Kick BK 3:00
    100 Kick BK 2:00
    50 Kick BK 1:00
    5x100 1:25 (#1: 100 BK, #2: 75 BK/25 FR, #3: 50 BK/50 FR, #4: 25 BK/75 FR, #5: 100 FR)

    Total:
    3000y (Kick 600y) [1500y (Kick 500y); only did 5x200 and Kick)

    WED
    300 Swim
    100 Kick
    12x50 3x(:60 , :55, :50, :45)

    400 5:20
    200 2:30
    300 4:00
    150 1:55
    200 2:40
    100 1:15
    100 1:20
    50 :35

    5x100 Kick 2:00 [1:50-:53]

    50 1:30 [FL :30]
    2x25 :45 [FL :14, :14]
    100 Easy

    Total:
    3200y (Kick 600y)

    THUR
    2x
    ...3x100 1:20, 1:125, 1:30
    ...100 Kick 2:00
    4x25 Drill :30
    4x25 V-sprint :30 [#4 on :15]

    3x
    ...50 Fast :60 [:28, :29, :28]
    ...2x25 Fast :40 [:14, :13; :14, :13; :13, :13]
    ...50 Easy 1:10

    1000 easy with fins as 5x(25 FL, 25 FR, 25 BK, 25 FR, 25 BR, 25 FR, 25 FR K, 25 FR)

    5x100 Kick with fins 1:30 [1:23]

    Broken 100 (50, :10 rest, 25, :05 rest, 25) [:56 (:27 at the 50)]
    100 Easy

    Total:
    3150y (Kick 700y)

    FRI
    400 Swim
    300 IM KDS
    8x25 :30 IMO (Odd: 1/2 fast, Even: Drill)
    4x25 V-sprint :30

    12x75 IM 1:20 (FL/BK/BR)

    10x150 Pull 2:15 (Odd: No paddle, Even: Paddles)
    ...Extra :60 before #10 [#10 on 1:28; blue strokemakers]

    100 Easy

    Total:
    3500y (Kick 100y)



    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; October 28th, 2019 at 11:09 AM.

  14. #14
    Very Active Member
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    Dec 2014
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    355

    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    400 Swim
    3x200, :15-20 rest IMO 2x(25 kick, 25 drill, 25 kick, 25 swim)

    3x200 IM 3:00
    2x50 FL :60
    100 FL K 2:00
    2x50 FL :60
    2x200 IM 3:00
    2x50 BK :60
    100 BK K 2:00
    2x50 BK :60
    1x200 IM 3:00
    2x50 BR :60
    100 BR K 2:00
    2x50 BR :60
    1x200 IM 3:00
    2x50 FR :60
    100 FR K 2:00
    2x50 FR :60

    8x25 :30 IMOx2 [FL :14, BK :17, BR :19, FR :14; FL :14, BK :17, BR :19, FR :13]
    100 Easy

    Total:
    3900y (Kick 700y)

    TUES
    300 Swim
    3x100 Pull 1:20
    6x50 Drill :60 IMOx2
    4x25 V-sprint :30 [#4 on :14]

    100 1:40 [1:04]
    75 1:20 [:49]
    50 :60 [:30]
    25 Easy :60
    100 1:40 [1:03]
    75 1:20 [:48]
    50 Easy 1:20
    25 :40 [:13]
    100 1:40 [1:04]
    75 Easy 1:40
    50 :60 [:29]
    25 :40 [:13]
    100 Easy 2:00
    75 1:20 [:48]
    50 :60 [:29]
    25 :40 [:14]

    400 Easy Kick (100 FR/100 BK)

    300 Desc by 100 4:00 [3:45]
    2x150 2:00, Desc 1->2
    3x100 1:20, Desc 1->3 [1:16, :14, :10]

    4x25 :45 [:12, :13, :12, :12]
    100 Easy

    Total:
    3500y (Kick 400y)

    WED
    6x100 2x(1:20, :25, :30)
    8x50 :15 rest (Odd: 25 UW K/25 BK K; Even: Build)

    50 Fast :60 [:27]
    25 Easy :60
    50 Fast :60 [:28]
    50 Easy 1:20
    50 Fast :60 [:28]
    75 Easy 1:40
    50 Fast :60 [:28]
    50 Easy

    200 FL 3:30 [1-arm after the 100; 3:00]
    200 BK 3:00
    200 BR 3:30
    200 FR 2:30
    200 IM 3:00

    4x
    ...2x25 1:00 (Odd Round: *against* bungee/stretch; Even round: parachute) [Bungee: :14, :16; :15, :15; Chute: :17, :18; :18, :17]
    ...50 Easy 1:15

    2x25 :40 [:12, :12]
    100 Easy

    Total:
    2950y (Kick 200y)

    THU
    600 Swim
    200 Kick
    100 IM Drill
    4x25 :30 IMO (12.5 fast)

    16x25 FL :30 [:15, :16, :16, :16, :16, :16, :16, :16, :16, :17->]
    8x50 BK :60 [:43, :42, :41->, :40]
    4x100 BR 2:00 (25 K, 50 Swim, 25 K)
    Rest :60
    2x200 FR 3:00 [2:28, :26]

    400 Kick 8:00 [7:51]
    300 Kick 6:00 [5:48]
    200 Kick 4:00 [3:48]
    100 Kick 2:00 [1:47]

    50 Easy
    50 FL fast [:29]
    50 Easy

    Total:
    3750y (Kick 1200y)

    FRI
    400 Swim
    300 IM KDS
    8x25 IMO :30 (Odd: 12.5y fast, Even: 15y fast)
    100 Kick

    With fins + paddles... [blue strokemakers]
    4x50 1:30 [:24, :23, :23, :24]
    8x25 :45 [:11]
    100 Easy 3:00
    2x50 1:30 [:24, :23]

    5x200 Pull 2:30 No paddles [2:28, :28, :28, :30, :31]
    Rest :60
    3x200 Pull 2:30 Agility paddles [2:22, :26, :26]
    Rest :30
    3x200 Pull 2:30 Paddles [could barely see clock for the sun, <2:20 ish]

    50 Easy
    50 Fast STR [FL :29]
    100 Easy

    Total:
    4000y (Kick 200y)

    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; November 1st, 2019 at 11:14 AM.

  15. #15
    Very Active Member
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    Dec 2014
    Posts
    355

    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    300 Swim 4:30
    4x75 1:05, 1:00, :55, 1:10
    200 Kick 4:30
    4x50 :40, :35, :45, :30

    10x100 1:15 [1:11, :13, :13, :13, :13, :15, :16, then it all just sucked...]

    With fins and paddles... [25's on :11-12 and 50's on :26-27; blue strokemakers]
    1x
    ...25 :30
    ...50 :60
    25 Easy 1:00
    2x
    ...25 :30
    ...50 :60
    50 Easy 2:00
    3x
    ...25 :30
    ...50 :60
    75 Easy 3:00
    4x
    ...25 :30
    ...50 :60

    100 Easy

    Total:
    3000y (Kick 200y)

    TUES
    500 Swim
    5x100 :15 rest (Odd: 50 K/50 Drill; Even: Build each 25 with :05 rest after each)

    300 Kick 6:00
    9x50 (2x:60, 1x:50) [:31-2]
    6x50 Kick :60
    9x50 (1x:60, 2x:55) [:31-2]
    3x100 Kick 2:00
    9x50 3x(:60, :55, :50) [:31]

    2x25 assisted with bungee [:12]
    100 Easy

    Total:
    3400y (Kick 1050y)

    WED
    400 Swim
    300 IM KDS
    8x25 :30 IMO (Odd: 12.5 fast, Even: Build)
    100 Kick

    10x25 Kick :35 (Odd: Easy, Even: Fast) [Evens on :18-19]

    300 IM 4:30
    200 IM 3:00
    100 IM 1:30
    200 IM 3:00
    300 IM 4:30

    3x
    ...4x25 FL :30 [:14, :15, :16, :15; 15->; :15->]
    ...2x25 BK :30 [:18]
    ...50 BR K :60
    ...2x25 FR :30 [:13, :14; :13, :13; :13, :13]

    500 Pull BC 2/3/2/4 by 50 [5:50]
    100 Easy

    Total:
    3600y (Kick 600y)

    THUR
    8x100 (Odd: 1:20, Even: 1:30)
    200 Kick

    6x25 12.5 fast (Odd: STR IMO, Even: Free) :30
    6x50 (Desc 1->3 :45, Desc 4->6 :60)
    6x25 (Odd: UW K, Even: BK K) :30
    6x100 (Desc 1->3 1:20, Desc 4->6 1:30)
    6x25 Fast (Odd: STR IMO, Even: Free) :30
    600 Pull 8:00
    Rest 2:00
    Broken 100 (50, :10 rest, 25, :05 rest 25) [:56 (:27 at the 50)]

    100 Easy

    Total:
    3150y (Kick 350y)

    FRI
    400 Swim
    300 IM KDS
    4x50 :60 [:31, :32, :31, :32]
    100 Kick

    8x25 :30 RIMO (1/2 fast)

    8x25 :35 turns, from middle of pool IMO

    Starts

    50 from dive [25.3]
    100 Easy

    Total:
    1600y (Kick 200y)
    Last edited by hurrgtsa; November 8th, 2019 at 02:54 PM.

  16. #16
    Very Active Member
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    Dec 2014
    Posts
    355

    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    500 Swim
    10x50 :60 Drill/Build

    3x100 1:15
    2x150 1:55
    3x100 1:15
    2x150 1:55
    6x50 :40

    5x100 Kick 2:00 (Desc 1,3,5 FR; Evens: STR 75 Easy, 25 Hard)

    3x
    ...2x25 *against* stretch cord 1:00 [:16-7]
    ...100 Easy 2:30

    100 Easy

    Total:
    3550y (Kick 500y)

    TUES
    Off

    WED
    400 Swim
    300 IM KDS
    12x25 V-sprint :30 (4 FR, 4 K, 4 STR)

    20x25 :30 @ 100 pace [with Finis Ultimate Drag suit :14, then all :15 except #7 and #15 on :16]

    400 Kick 8:00 [7:26]
    300 Kick 6:00 [5:27]
    200 Kick 4:00 [3:30]
    100 Kick 2:00 [1:39]

    4x75 FL/BK/BR 1:15 Desc 1->4 [1:04,:03, :00, :01]
    100 Easy

    Total:
    2900y (Kick 1200y)

    THU
    400 Swim 6:30
    6x100 (25 Kick/Drill/Kick/Swim) 1:50 (Odd: FR, Even: IMO)

    10x75 (Odd: FL/BK/BR, Even: FR) 1:30 [Odd :58, Even :48]
    6x50 Kick 1:00 (Desc 1->3, 4->6) [FR :55, :50, :48; FL :54, :51, ?]
    1x200 Easy 3:30
    12x50 2x(3 STR, 3 FR), Desc 1->3, 4->6 etc :60
    4x100 Desc 1->4 with fins + paddles 2:00 [1:04, 1:00, :55, :54]
    12x50 4x(FL/BK, BK/BR, BR/FR) :60
    Rest :30
    50 Kick for time [:39]
    100 Easy

    Total:
    3900y (Kick 650y)

    FRI
    500 Swim
    12x25 V-sprint :30 (4 STR, 4 K, 4 FR)
    4x50 with fins :60 (25 UW K, 25 Drill) IMO

    All with fins...
    4x25 Kick with chute, :15 rest
    50 Easy :60
    4x25 Swim with chute :30
    50 Easy :60
    2x50 Fast :60 [:26, :26]
    2x50 Kick with chute, :15 rest
    50 Easy :60
    4x25 Swim with chute :35
    50 Easy :60
    3x50 Fast 1:10 [:26, :25, :25]
    100 Kick with chute, :15 rest
    50 Easy :60
    4x25 Swim with chute :40
    50 Easy :60
    4x50 Fast 1:15 [:25]
    4x25 Kick, :15 rest
    50 Easy :60
    4x25 Swim :45 [:11]
    50 Easy :60
    6x50 Fast Paddles 1:30 [:24, :23, :23, :23, :24, :23; red strokemaker]

    100 Easy

    Total:
    3100y (Kick 600y)
    Last edited by hurrgtsa; November 15th, 2019 at 03:22 PM.

  17. #17
    Very Active Member
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    Dec 2014
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    355

    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    400 Swim
    300 RIM Drill/Swim/Build
    12x25 Kick :35 as (Odd: UW FL K with hands at side; Even: 12.5 UW AFAP then easy)

    3x100 2:00 Fast [:00, :00, :01]
    100 Easy 3:00
    3x
    ...100 1:15
    ...100 1:20
    ...100 IM 1:30
    100 Easy 2:45
    3x100 Broken as
    ...#1: 50, :10 rest, 50 [:59]
    ...#2: 75, :10 rest, 25 [:59]
    ...#3: 50, :10 rest, 25, :05 rest, 25 [:55 (:27 at the 50)]
    100 Easy 2:00
    50 Kick for time [:40]

    8x25 :55, finish on feet @ 100 pace [saw all :13 after flip]

    8x25 Kick with parachute + fins (Odd: Easy :40, Even: Fast :30) [Odds on :20, :21, :22, :22]

    50 Kick for time [:39]
    100 Easy

    Total:
    3300y (Kick 600y)

    TUES
    6x100 (Odd: 1:20, Even: 1:30)
    4x50 Drill IMO :55
    8x25 :35 (Odd: FL K on back; Even: 12.5 UW K AFAP)

    20x25 :30 with fins @ 100 pace [:11, then all :12 except #11 on :13]

    300 Pull, no paddles 3:45
    3x100 1:15
    300 Pull, no paddles 3:45

    3x
    ...75 FL/BK/BR 1:30 [:58, :03, :02]
    ...3x25 STR :30 (IMO by round) [FL :15; BK :17, :18, :18; BR :18-:19]

    2x25 *against* bungee 1:00 [:15, :16]
    3:00 rest
    1x25 *against* bungee [:14]
    1x25 *with* bungee [:12]

    100 Easy

    Total:
    3150y (Kick 200y)
    Last edited by hurrgtsa; November 19th, 2019 at 03:10 PM.

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