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

  1. #41
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    Join Date
    Dec 2014
    Posts
    383

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

    MON
    600 Swim
    200 Kick
    4x50 SWOLF :60

    2x100 1:25
    1x100 1:20
    1x100 1:25
    1x100 1:15
    2x100 1:25
    1x100 1:15
    1x100 1:20
    1x100 1:15
    Rest 2:00
    2x100 BK 1:35
    1x100 BK 1:30
    1x100 BK 1:35
    1x100 BK 1:25
    2x100 BK 1:30
    1x100 BK 1:25
    1x100 BK 1:30
    1x100 BK 1:25

    4x (Odd Round: FR, Even round: STR)
    ...100 Kick 2:00
    ...75 Kick 1:30
    ...50 Kick 1:00
    ...25 Kick :30

    6x50 Drill IMOx2 :60

    8x125 IM 1:55

    100 IM fast

    100 scull choice

    100 Easy

    Total:5600y (Kick 1200y)

    TUES
    500 Swim
    200 Kick
    12x25 V-sprint :30

    12x50 as 4x(:60, :55, :50)

    3x
    ...4x25 FL :30
    ...300 FRIM 4:30
    ...8x25 FL :30 (Odd: 1-arm, Even: Swim)
    ...400 FRIM 6:00

    4x100 Pull 1:30, Desc 1->4

    100 Easy

    Total:
    5100y (Kick 200y)

    WED
    Off

    THU
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    12x50 as 3x(:60, :55, :50, :45)

    6x300 4:40 (Odd: 100 FR/100 BK K/100 FR, Even: 50 BK K, 200 FR, 50 BK K)

    8x (2xIMO by round)
    ...4x50 :60 (1: Easy, 2: Drill/stroke count, 3: drill/Build, 4: Fast)

    3x with fins
    ...100 Easy Kick 2:00
    ...4x25 10 UW K :40

    100 Easy

    Total:
    5700y (Kick 1500y)

    FRI

    400 Swim
    300 IM KDS
    12x25 :30 V-sprint (middle 4 kick on :35)

    3x (Round 1: fins + paddles, Round 2: fins, Round 3: no equip)
    ...4x50 sprint 2:00
    ...50 easy 2:00

    Pull, no paddles
    100 1:20
    100 1:20
    200 2:40
    300 4:00
    500 6:40
    800 10:40

    100 easy kick

    10x:45 vertical kick + :15 rest

    100 easy

    Total:
    4450y (Kick 800y)

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    Last edited by hurrgtsa; June 30th, 2020 at 03:18 PM.

  2. #42
    Very Active Member
    Join Date
    Dec 2014
    Posts
    383

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

    MON
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    36x50 as 3x( :60, :55, :50, :55, :50, :45, :50, :45, :40, :45, :40, :35)
    Rest 2:00
    4x50 :35

    2x with fins
    ...4x200 2:30
    ...200 kick 3:00

    4x25 FL fast :40

    100 Easy

    Total:
    5250y (Kick 600y)

    TUES
    500 Swim
    8x50 :55 IMO (Odd: Drill, Even: Build)
    100 Kick

    2x200 2:40
    Rest :40
    4x50 :35
    200 Easy 4:00 (50 Kick, 100 Swim, 50 Kick)
    4x100 1:20
    Rest :40
    2x100 1:10
    200 Easy 4:00 (50 Kick, 100 Swim, 50 Kick)
    8x50 :40
    Rest :40
    1x200 2:20

    5x100 Kick 2:00
    300 BK 4:30
    4x100 Kick 2:00
    300 BK 4:30
    3x100 Kick 2:00
    300 BK 4:30
    2x100 Kick 2:00
    300 BK 4:30
    1x100 Kick 2:00

    6x50 Fast 1:30 (Odd: IMO, Even: FR)

    100 Easy

    Total:
    6300y (Kick 1800y)

    WED
    600 Swim
    8x50 (Odd: 25 Flutterfly/25 BK :55, Even: 25 FL Kick-swim Drill/25 Kick 1:05)

    5x
    ...4x25 FL/BK/BR/FL :30
    ...300 BK/BR/FR by 100 4:30

    4x (Round 1&2: Fins + paddles, Round 3: fins, Round 4: no equipment)
    ...75 fast + 25 easy 2:00
    ...50 fast + 50 easy 2:00
    ...25 fast + 25 easy 2:00

    600 Kick as (25 easy/12.5 hard)x4 IMO

    8x25 :30 IMO (Odd: Easy, Even: Fast)
    200 (25 scull, 25 easy)

    Total:
    5000y (Kick 700y)

    THU
    500 Swim
    200 Kick
    6x50 :55 Drill/Build (Odd: IMO, Even: FR)

    12x25 :30 FR with fins @ 100 pace
    Rest 2:00
    12x100 1:30 with fins as 4x
    ...50 Fluttterfly/50 BK
    ...50 BK/50 BR-with-FL-K
    ...50 BR-with-FL-K/50 FR
    Rest 2:00
    16x25 :30 @ 100 pace
    Rest 2:00
    16x150 Pull 1:55 2x(4 with Finis Agility paddles, 4 with strokemaker)

    100 Easy

    Total:
    5400y (Kick 200y)

    FRI
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    5x100 Kick 2:00

    5x (IMO by round + last round FR)
    ...All on :60
    ...1x50 Easy
    ...2x50 Drill
    ...3x50 Min. stroke count (FL: 3x50 Drill)
    ...4x50 Desc 1->4

    10x100 Pull as 2x
    ...2x100 1:20
    ...1x100 1:10
    ...1x100 1:15
    ...1x100 1:10

    100 pull for time

    1000 K with fins (100 BK/100 FL-on-back)

    50 Easy
    50 FL for time
    100 Easy

    Total:
    6300y (Kick 1700y)

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  3. #43
    Very Active Member
    Join Date
    Dec 2014
    Posts
    383

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

    MON
    600 Swim
    16x25 V-sprint

    1x100 1:15
    200 2:45
    2x100 1:15
    200 3:00
    3x100 1:15
    200 3:15
    4x100 1:15
    200 3:15
    3x100 1:15
    200 3:00
    2x100 1:15
    200 2:45
    1x100 1:15

    4x
    ...100 Kick 1:45 (FR/FL by round)
    ...75 Kick 1:45 BR
    ...50 Kick :50 (FR/FL by round)
    ...25 Kick :50 BR

    4x (Odd rounds: Fins)
    ...4x25 :30 Flutterfly
    ...3x50 FL 1:20, Desc 1->3

    100 Easy

    100 fins + paddles for time

    100 easy

    Total:
    6100y (Kick 1000y)

    TUES
    400 Swim
    8x75 2xIMO (50 Drill/ 25 Build) :15 rest

    5x50 FR :40
    12x25 FL :30
    5x50 FR :40
    12x25 BK :30
    5x50 FR :40
    12x25 BR :30
    5x50 FR :40

    200 FR Kick 4:00
    4x50 BK Kick :60
    200 FR Kick 4:00
    4x50 BK Kick :60
    200 FR Kick 4:00

    2x
    ...2x100 1:20
    ...1x100 1:15
    ...1x100 1:20
    ...1x100 1:10
    Rest 2:10
    2x with fins
    ...2x100 1:20
    ...1x100 1:15
    ...1x100 1:20
    ...1x100 1:10

    2x50 Fast 2:00

    100 Easy

    Total:
    6100y (Kick 1000y)

    WED
    1000 SKIPS

    12x25 FL :30 @ 100 pace

    4x500 FR 6:40 as
    ...1) 75 easy/25 hard
    ...1) 50 easy/50 hard
    ...1) 25 easy/75 hard
    ...4) Desc by 100
    Rest 1:20
    4x500 Pull 6:20 (same pattern as first 4)

    4x with fins (Odd round: FL, Even round: FR)
    ...2x50 Drill :60
    ...50 Fast :60

    10x100 Kick with fins 1:30 (5 FR, 5 FL-on-back)
    100 Easy

    Total:
    7000y (Kick 1200y)

    THU
    500 Swim
    200 Kick
    6x50 IMOx2 (Drill/Build), :15 rest

    12x50 :60 @ 200 pace as 4x...
    ...25 FL/BK
    ...25 BK/BR
    ...25 BR/FR

    3x50 Kick :60
    1x100 BK 1:30
    1x100 FR 1:15
    3x50 Kick :60
    2x100 BK 1:30/:25
    2x100 FR 1:15/:20
    3x50 Kick :60
    3x100 BK 1:30/:25/:30
    3x100 FR 1:15/:20/:15
    3x50 Kick :60
    4x100 BK 1:30/:25/:30/:25
    4x100 FR 1:15/:20/:15/:20

    500 Kick 10:00
    2x200 Kick 4:00
    3x100 Kick 2:00
    4x50 Kick :60
    4x25 Kick :30

    6x50 Scull/drill :20 rest

    2x25 fins+paddles fast 1:00
    Rest 1:30
    2x25 fins+paddles fast 1:00

    100 Easy

    Total:
    6200y (Kick 1800y)

    FRI
    400 Swiim
    300 IM KDS
    4x50 :60 (Hold :32)
    4x25 :30 v-sprint

    5x100 Kick 2:00 (Odd: FR, Even: BK)

    3x400 6:00, Desc 1-3
    3x300 4:30, Desc 1-3
    3x200 3:00, Desc 1-3
    3x100 1:30, Desc 1-3

    2x
    ...8x50 Kick withs fins + drag/mesh 1:10
    ...Rest 1:40
    ...100 fast Kick 3:00

    100 Easy

    3x50 IMO 1:30 fast with Finis Ultimate Drag suit
    Rest :30
    3x50 IMO 1:30 fast

    100 Easy

    Total:
    6000y (Kick 1600y)

    Follow me on Instagram https://www.instagram.com/mmswammer/

  4. #44
    Very Active Member
    Join Date
    Dec 2014
    Posts
    383

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

    MON
    6x100 2x(1:20/:25/:30)
    6x50 Kick :65
    4x25 v-sprint :30

    3x300 3:50
    300 easy kick 7:00
    3x300 4:00
    300 easy kick 7:00
    3x300 4:30 Desc 1-3

    4x IMO by round
    ...75 scull/drill/build 1:30
    ...75 kick/drill/build 2:00
    ...2x50 1:30 fast

    5x100 Kick with fins 1:30
    Rest 2:00
    2x50 Fast with fins 1:00

    100 Easy

    Total:
    6000y (Kick 1500y)

    TUES

    1000 SKIPS

    20x50 as
    ... :60, :55, :50, :45, :40, :35,
    ... :55, :50, :45, :40, :35,
    ... :50, :45, :40, :35,
    ... :45, :40, :35,
    ... :40, :35
    400 Easy kick 10:25
    20x50 as
    ... :35, :40
    ... :35, :40, :45,
    ... :35, :40, :45, :50,
    ... :35, :40, :45, :50, :55,
    ... :35, :40, :45, :50, :55, :60

    2x
    ...100 BK K 2:00
    ...3x100 BK 1:30
    ...100 BR K 2:00
    ...3x100 BR 1:45

    8x100 Kick with fins (Odd: 1:35, Even: 1:25)

    4x25 fast with fins + paddles 1:00

    100 Easy

    Total:
    6000y (1800y)

    WED
    400 Swim
    200 Kick
    4x50 :60 (:32 pace)
    8x25 V-sprint :30

    4x100 1:10 [missed 3, gave up on 4]
    100 Easy 3:20
    3x100 1:10 [missed 2, 3]
    100 Easy 3:00
    2x100 1:10
    100 Easy 2:40
    1x100 1:10

    6x50 2xIMO :60 (Drill/Minimum stroke count)

    12x25 FL :30
    3x100 BK 1:30
    3x100 BR 1:45
    12x25 FL :30
    2x150 BK 2:15
    2x150 BR 2:35
    12x25 FL :30
    300 BK 4:30
    300 BR

    400 Kick with fins (25 easy, 12.5 hard)

    4x25 10 UW K with fins :30

    4x25 FL fast :30

    100 Easy

    Total:
    6000y (Kick 700y)

    THUR
    500 Swim
    10x25 Drill :30
    10x25 Kick :35 (Odd: Easy, Even: Hard)

    16x200 with fins as 4x
    ...Swim 2:30
    ...50 Kick/100 Swim/50 Kick 2:45
    ...Swim 2:30
    ...50 Swim/100 Kick/50 Swim 2:45

    4x IMO
    ...3x50 1:10, Desc 1->3

    100 Kick for time [1:37]

    100 Easy

    Total:
    5000y (Kick 1150y)

    FRI
    1000 SKIPS

    20x50 as
    ...:60, :55, :50, :45, :40, :35,
    ...:55, :50, :45, :40, :35,
    ...:50, :45, :40, :35,
    ...:45, :40, :35,
    ...:40, :35
    400 Easy kick 10:25
    20x50 as
    ...:35, :40,
    ...:35, :40, :45,
    ...:35, :40, :45, :50,
    ...:35, :40, :45, :50, :55,
    ...:35, :40, :45, :50, :55, :60

    2x
    ...100 BK K 2:00
    ...3x100 BK 1:30
    ...100 BR K 2:00
    ...3x100 BR 1:45

    8x100 K with fins (Odd: 1:35, Even: 1:25)

    4x25 fast with fins + paddles 1:00

    100 Easy

    Total:
    6000y (Kick 1800y)


    Follow me on Instagram https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; July 14th, 2020 at 11:14 AM.

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