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

  1. #21
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    Join Date
    Dec 2014
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    382

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

    MON
    Off

    TUES
    Off

    WED

    500 Swim
    6x50 :55 Drill (Odd: IMO, Even: FR)
    8x25 UW K :30

    4x200 2:45 [2:24->:27?]
    100 Kick easy 3:00
    3x200 2:40
    100 Kick easy 3:00
    2x200 2:35
    100 Kick easy 3:00
    1x200 2:30 [2:20]

    4x25 IMO Fast, :30 [:14, :17, :19, :13]
    100 Easy

    Total:
    3500y (Kick 500y)

    THUR
    6x100 (Odd: 1:20, Even: 1:30)
    4x50 :60 IMO Drill/Build
    8x25 K with fins (Odd: UW K, Even: BK K with vertical arms) :10 rest

    2x
    ...200 2:45
    ...200 2:40
    ...200 2:35

    400 Kick 8:00 [7:30]
    300 Kick 6:00 [5:28]
    200 Kick 4:00 [3:31]
    100 Kick 2:00 [1:37]

    50 Easy
    50 Fast BR [:38]
    100 Easy

    Total:
    3400y (Kick 1200y)

    FRI
    400 Swim
    8x25 :35 UW K with fins
    8x50 :10 rest with fins, IMO (Odd: 25 scull, 25 drill; Even: 25 drill, 25 swim) (BR with FL K on drill, FR K on sw)

    All pull... [red strokemaker except 1st 2 with blue strokemaker (finger strap snapped)]
    3x300 4:00 (#1: Build each 50; #2: Neg split; #3: Desc by 100) [3:24, 3:25, 3:27]
    3x100 1:30, Desc 1->3 [:07, :04, :01]
    2x300 4:15 (#1: 50 hard/25 easy; #2: 25 hard/50 easy)
    3x100 1:30, Best average [:02, :01, :02]
    3x300 4:00, Desc 1->3

    100 Easy

    Total:
    4100y (Kick 200y)

    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; December 13th, 2019 at 02:25 PM.

  2. #22
    Very Active Member
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    Dec 2014
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    382

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

    MON
    300 Swim
    4x75 1:05/1:00/1:10/1:00
    6x50 IMO :55 (Odd: Drill/Build, Even: Kick/Build)
    100 Kick

    3x200 2:40
    300 5:45 (25 FL K on back, 25 FL)
    3x200 2:40
    300 5:45 (25 FL K on back, 25 BK)
    3x200 2:40 [2:25-28]
    300 5:45 (25 FL K on back, 25 BR)

    100 Scull
    4x25 :30 IMO [:14, :16, :19, :13]

    100 Easy

    Total:
    4000y (Kick 625y)

    TUES
    6x100 (Odd: 1:20, Even: 1:30)
    4x50 IMO Drill :55
    100 Kick
    4x25 V-sprint :30 [#4 on :13]

    10x50 @ 200 Pace :60 [:28, :29, :30, :29, :29, :29, :30, :29, :29, :29]
    50 Easy

    10x
    ...4x25 FL :30 [:17-8]
    ...150 (50 BK/BR/FR) 2:15 [2:05]

    50 CH fast [FR :27]
    100 Easy

    Total:
    4200y (Kick 100y)

    WED
    800 SKIP
    8x25 :30 12.5 fast (Odd: FR, Even: IMO)

    6x50 with fins + paddles :60 [:24; red strokemaker]

    BK with fins... Descending effort by each
    400 K 6:30
    300 K 4:30
    200 K 3:00
    100 K

    1000 (every 4th 25 FL) [13:25]

    4x50 with fins + paddles :60 [:23, :24, :24, :24; red strokemaker]
    100 Easy

    Total:
    3600y (Kick 1200y)

    THUR
    500 Swim
    4x75 Kick/Scull/Drill, :10 rest, IMO
    4x50 (25 UW K, 25 BK K) with fins, :10 rest

    2x
    ...200 2:35
    ...200 2:45
    ...200 2:30
    ...200 2:40

    25 Kick :30
    50 Kick :55
    75 Kick :60
    100 Kick 1:50
    50 Kick :60
    100 Kick 1:50
    150 Kick 3:00
    200 Kick, negative split [1:55, 1:45]

    4x75 Scull/Drill/Build, :15 rest

    300 Pull for time [3:12, red strokemakers]
    100 Easy

    Total:
    4050y (Kick 1050y)

    FRI
    4x
    ...200 (25 FR/25 RIMO Drill by round)
    ...50 K RIMO by round

    3x (Round #1: Swim, Round #2: Pull no paddles, Round #3: Pull paddles)
    ...300 (Round #1: 3:45; Round #2: 4:00; Round #3: 3:30)
    ...2x150 (Round #1: 4:00; Round #2: 2:00; Round #3: 1:45)
    ...3x100 (Round #1: 1:15; Round #2: 1:20; Round #3: 1:10)

    6x50 1:15 fast (Odd: STR IMO, Even: FR) [FL :30, BK :24, BR ?; FR :28, :28, :27]
    100 Easy

    Total:
    4100y (Kick 200y)


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



    Last edited by hurrgtsa; December 20th, 2019 at 02:26 PM.

  3. #23
    Very Active Member
    Join Date
    Dec 2014
    Posts
    382

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

    MON
    400 Swim
    300 Pull
    200 Kick
    4x25 V-sprint

    4x200 IM 3:00
    Rest :30
    4x100 Pull 1:10
    Rest :20
    3x200 IM 3:00
    Rest :30
    4x100 Pull 1:10
    Rest :20
    2x200 IM 3:00
    Rest :30
    4x100 Pull 1:10
    Rest :20
    1x200 IM 3:00
    Rest :30
    8x100 Pull 1:10

    Desc effort by each...
    400 Kick 8:00
    300 Kick 6:00
    200 Kick 4:00
    100 Kick

    8x50 1:15 fast (1: FL, 2: FL/BK, 3: BK, 4: BK/BR, 5: BR, 6: BR/FR, 7: FR, 8: FR)

    100 Easy

    Total:
    6500y (Kick 1200y)

    TUES
    Off

    WED
    Off

    THU
    8x75 2x(1:00, 1:15, 1:05, 1:10)

    1x50 :60 FL
    2x50 :55 Kick
    3x50 :50 BR
    4x50 :45 BK
    5x50 :40 FR
    6x50 :60 FL
    7x50 :55 Kick
    8x50 :50 BR
    9x50 :45 BK
    10x50 :40 FR
    11x50 :60 Kick
    12x50 4x(:45, :40, :35)

    2x50 3:00 fast [:26, :25]
    100 Easy

    Total:
    4800y (Kick 1000y)

    FRI
    6x100 (Odd: 1:20, Even: 1:30)
    200 Kick
    8x25 V-sprint :30

    100 1:15
    200 BK 3:00
    100 BK 1:30
    300 IM 4:30
    200 IM 3:00
    100 IM 1:30
    400 5:20
    300 4:00
    200 2:40
    100 1:20
    500 Pull 6:15 [red strokemakers]
    400 Pull 5:00
    300 Pull 3:45
    200 Pull 2:30
    100 Pull 1:15
    :10 rest for equipment
    600 with fins 7:30
    500 with fins 6:15
    400 with fins 5:00
    300 with fins 3:45
    200 with fins 2:30
    100 with fins 1:15

    50 Easy

    Total:
    6650y (Kick 200y)

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  4. #24
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    382

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

    MON
    1000 SKIPS

    All on :30 rest...
    1000 as 10x(25 FL, 75 FR)
    1000 as 10x(25 BK, 75 FR)
    1000 as 10x(25 BR, 75 FR)
    1000 as 10x(100 IM)
    1000 FR
    1000 Kick with fins
    1000 FR with fins

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

    Total:
    8200y (Kick 1200y)


    TUES
    1000 SKIPS

    All on :60-:90 rest...
    1000 as 400 IM + 2x200 IM + 2x100 IM
    1000 FR
    1000 BK
    1000 FR with fins
    1000 FL K on back with fins
    1000 Pull, no paddles
    1000 Pull, with paddles [red strokemaker]

    100 Easy
    8x25 :40 IMO [FL :14, :14, ??????]

    100 Easy

    Total:
    8400y (Kick 1200y)

    WED
    Off

    THUR
    500 Swim
    200 Kick
    12x25 :10 rest as 4x(scull, drill, fast)

    3x
    ...2x200 2:40
    ...1x100 1:15

    4x50 Kick 1:15
    200 IM Kick 4:00
    4x50 Kick 1:15
    200 IM Kick 4:00
    4x50 Kick 1:15

    Fast 50 [:26]
    100 Easy

    Total:
    3650y (Kick 1200y)

    FRI
    400 Swim
    300 IM KDS
    4x50 :60 [:32-3]
    100 Kick

    3x
    ...400 IM 6:00 (#1: 400, #2: 2x200, #3: 4x100)
    ...6x50 :45 [:33-5]

    8x100 2:00 (Odd: IM, Even: STR IMO) [IM 1:14-6; FL 1:09, BK, 1:17, BR 1:25, FR 1:02]
    100 Easy

    Total:
    4000y (Kick 200y)

    Follow me on Instagram https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; January 6th, 2020 at 02:37 PM.

  5. #25
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    Dec 2014
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    382

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

    MON
    500 Swim
    200 Kick
    6x50 SWOLF :50 [:33+29 +/-]

    400 6:00 as (25 FL/100 BK/25 FL/100 BR/25 FL/100 FR/25 FL)
    4x100 1:30 (25 FL/25 FR)
    4x50 FL K :60
    300 4:30 as (25 FL/75 BK/25 FL/75 BR/25 FL/75 FR)
    3x100 1:30 (25 FR/50 BK/25 FR)
    3x50 BK K :60
    200 IM 3:00
    2x100 1:30 (25 BR/25 FR)
    2x50 BR K :60
    100 IM 1:30
    1x100 FR BC5 1:30
    1x50 K :60
    Rest :60
    3x100 1:40, Desc 1-3 [1:10, :05, :00]

    100 Easy

    Total:
    3900y (Kick 700y)

    TUES
    4x75 1:10/1:00/1:15/1:05
    100 Kick 2:00
    4x75 FL/BK/BR 1:10/1:00/1:15/1:05
    100 Kick 2:00
    8x25 :30 12.5 fast/easy (Odd: FR, Even: IMO)

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

    2x200 2:40
    1x200 2:30
    1x200 2:40
    1x200 2:30
    2x100 1:20
    1x100 1:10 [:11]
    1x100 1:20
    1x100 1:10 [:10]

    10x50 :60 with fins (25 easy UW K, Rest :05, 12.5 fast UW K, 12.5 easy)

    100 Easy

    Total:
    3600y (Kick 700y)

    WED
    400 Swim
    200 Kick
    8x50 :10 rest IMO (Odd: Scull/Drill, Even: Drill/Build)

    12x25 STR :30 @ 100 pace [FL :14, :14, :16, :15, :16->]
    3x200 3:20 (50 Swim, 50 Kick)
    Rest :30
    12x25 STR w/fins :30 @ 100 pace [FL :13, :14->]
    3x200 2:40 w/fins (50 Swim, 50 Kick)
    Rest :30
    12x25 FR w/fins + paddles :30 @ 100 pace [:11, :11, :12, :11->, :12, :11]
    3x200 2:30 w/fins + paddles (50 Swim, 50 Kick)

    100 Easy

    Total:
    3800y (Kick 1100y)

    THU
    4x
    ...200 Swim
    ...50 Kick IMO

    6x50 FL 1:10 (Desc 1->3, 4->6) [:36, :34, :33; :36, :33, :32]
    3x200 BK 3:00
    3x
    ...25 BR :45
    ...50 BR :45
    ...75 BR 1:40
    ...100 BR 1:40
    3x100 IM 1:40 (Desc 1->3) [1:23, :20, :14]
    Rest :60
    100 IM fast [1:09]

    1000 Pull [11:32]
    100 Easy

    Total:
    4150y (Kick 200y)

    FRI
    500 Swim
    200 Kick with fins (25 UW/25 BK)
    12x25 V-sprint :30

    Broken 100 as 50, :10 rest, 25, :05 rest, 25 [:53]

    25x50 Kick :60 as 5x(Easy, Easy/Effort, Easy, Effort/Easy, Effort)

    6x50 Drill :60 (Odd: Fist, Even: hold paddles against arm)

    With fins and paddles...
    25 :45 [:11]
    50 1:30 [:23]
    75 2:15 [:37]
    75 1:30 [:37]
    50 1:00 [:23]
    25 [:10]

    100 Easy

    Total:
    3050y (Kick 1450y)

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    https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; January 13th, 2020 at 02:16 PM.

  6. #26
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    Join Date
    Dec 2014
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    382

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

    MON
    800 SKIP
    4x50 :55 IMO Drill/Build

    5x200 IM 3:00 [2:48-2:50 for all until #15]
    Rest 2:00
    4x200 IM 3:00
    Rest 1:30
    3x200 IM 3:00
    Rest 1:00
    2x200 IM 3:00
    Rest :30
    1x200 IM 3:00 [2:38]

    100 Easy

    Total:
    4100y (Kick 200y)

    TUES
    400 Swim
    100 Kick
    2x
    ...4x25 :25 (DPS/Minimum strokes)
    ...2x50 SWOLF :50
    4x25 V-sprint :30

    10x50 :60 @ 200 pace [:29->, :30, :29, :29, :30, :29]
    400 BK K 8:00 (25 Easy/12.5 hard)
    100 Easy 3:00
    10x50 :50 @ 200 pace with fins [:27->, :28, :28]
    5x100 FL K on back with fins 1:30

    25 Easy
    25 Fast [:11]
    100 Easy

    Total:
    3150y (Kick 1000y)

    WED
    500 Swim
    200 Kick
    4x75 IM 1:15/1:25/1:20/-

    1x200 2:30
    100 1:20
    2x200 2:30
    100 1:20
    3x200 2:30 [2:29, :30-1, :30-1]

    10x50 Kick :60 with fins + added mesh/drag on feet (small) [:50]

    [Nothing in the tank for this last set...]
    50 Fast :60 [:28]
    3x50 Easy :60
    50 Fast :60 [:29]
    2x50 Easy :60
    50 Fast :60 [:28]
    1x50 Easy :60
    50 Fast :60 [:28]

    50 Kick for time [:38]
    100 Easy

    Total:
    3550y (Kick 750y)

    THU
    400 Swim
    100 Kick
    4x50 IMO Drill/Build, :10 rest

    5x100 1:30 (#1-3: Desc, #4: Easy, #5: Fast) [1:11, :09, :06, ?, :04?]
    4x25 FL :30 [:16]
    5x50 :40 [:38]
    4x25 BK :30
    5x100 IM 1:30 [1:20-3]
    4x25 BR :30 [:21?]
    5x50 :40 . [:38]
    4x25 FR :30 [:17, :16, :15, :15]

    3x100 IM 1:40, Desc 1->3 [1:20, ?, :13]
    4x25 FL :30 [:16]
    3x100 FR 1:30 Easy
    4x25 Kick :40 fast [:20]
    100 BK Easy 2:00
    4x25 Kick :40 fast [:19-:21]

    100 IM fast 2:00 [1:09]
    200 easy 2:00
    50 STR fast [FL :30]

    100 easy

    Total:
    3950y (Kick 300y)

    FRI
    7x100 (Odd: 1:20, Even: 1:30)
    12x25 Kick :35 (Odd: Easy, Even: Hard)

    4x
    ...25 BK Drill :40
    ...50 BK Kick :60
    ...75 BK Drill/Swim/Drill 1:30
    ...100 BK 1:20

    8x150 Pull 2:00 as... [red strokemaker]
    ...#1: 25 Easy/25 Hard
    ...#2: 50 Easy/50 Hard/50 Easy
    ...#3: 25 Easy/50 Hard
    ...#4: 75 Easy/75 Hard
    ...#5: 75 Hard/75 Easy
    ...#6: 50 Hard/25 Easy
    ...#7: 50 Hard/50 Easy/50 Hard
    ...#8: 25 Hard/25 Easy

    100 Easy
    300 Pull for time [3:04, red strokemaker]
    100 Easy

    Total:
    3700y (Kick 500y)
    Last edited by hurrgtsa; January 17th, 2020 at 02:37 PM.

  7. #27
    Very Active Member
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    Dec 2014
    Posts
    382

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

    MON
    600 Swim
    8x50 :45 with fins and paddles as 2x
    ...Kick/Drill
    ...Drill/Build
    ...DPS
    ...Fast

    9x200 2:40 as...
    ...#1-3: Pace
    ...#4-6: 100 @ 1:15 + 100 @ 1:25
    ...#7-9: 50 Easy + 100 Build + 50 Hard

    With fins... Desc effort by each
    400 BK K 6:00 [5:47]
    300 BK K 4:30
    200 BK K 3:00
    100 BK K 1:30 [1:12]

    125 Easy
    25 Fast [:12]
    50 Easy

    Total:
    4000y (Kick 1050y)

    TUES
    300 Swim
    4x50 Drill/Build :10 rest
    4x25 V-sprint :30
    300 IM Scull/Drill/Swim
    4x25 V-sprint Kick :30

    20x25 :30 @ 100 pace [:13-4; most on :14]

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

    4x50 Kick 1:10 Hard
    200 Kick 4:00 Easy
    4x50 Kick 1:15 Hard
    200 Kick 4:00 Easy
    4x50 Kick 1:20 Hard

    100 Easy

    Total:
    3600y (Kick 1100y)

    WED
    500 Swim
    100 Kick
    200 IM Drill
    8x25 Kick :35 (Odd: Easy, Even: Fast IMO)

    1x50 FL :50
    1x50 BK :50
    1x50 BR :50
    100 IM 1:30
    2x50 FL :50
    2x50 BK :50
    2x50 BR :50
    200 IM 3:00
    3x50 FL :50
    3x50 BK :50
    3x50 BR :50
    300 IM 4:30

    8x150 Pull 2:00 Best average [red strokemakers with Finis Ultimate Drag suit; 1:48, :52 :52, :52, :51, 53, :53, :53]

    4x50 :60 IMO Fast [FL :30, BK :34, BR :38, FR :28]
    100 Easy

    Total:
    4000y (Kick 300y)

    THUR
    1000 SKIPS

    5x200 (Odd: 3:20 50 Swim/100 Kick/50 Swim; Even: 2:50 75 Swim/50 Kick/75 Swim)

    3x (with fins + added drag/mesh on feet (small))
    ...100 Kick 2:00
    ...2x50 Kick :60

    12x25 :30 (1-4: no equipment, 5-8: fins, 9-12: fins + paddles) [:12, :12, :13, :13, :12, :12, :12, :12, :11 ->]
    ...No equipment breaks

    100 Easy

    Total:
    3000y (Kick 1200y)

    FRI
    400 Swim
    300 IM KDS
    6x50 Kick :55

    400 BK 5:40
    300 BK 4:15
    200 BK 2:50
    100 BK 1:15
    Rest :50
    100 Pull 1:15
    200 Pull 2:30
    300 Pull 3:45
    400 Pull 5:00

    4x
    ...50 Kick :60 (25 FL/25 BR)
    ...50 FL :60 (Desc by round) [:37, :36, :32, :30]
    ...50 BR :60 (Desc by round) [:42, :41, :39, :41]

    300 Pull for time [3:05]
    100 Easy

    Total:
    4000y (Kick 600y)

    Follow me on Instagram https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; January 24th, 2020 at 02:25 PM.

  8. #28
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    Dec 2014
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    382

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

    MON
    300 Swim
    300 Kick with fins
    300 IM with fins
    4x25 V-sprint :30 with fins

    3x100 1:15
    1x100 1:20
    2x150 1:55
    1x100 1:20
    1x300 3:45
    Rest :30
    8x50 :40 with fins

    10x50 Kick :60 [:50-:53]

    5x200 3:00 as
    ...Odd: 25 FL/75 BK/50 BR/50 FR
    ...Even: 25 FL/50 BK/75 BR/50 FR

    4x25 :30 fast with Finis Ultimate Drag suit [:14, :14, :15, :15]
    Rest :30
    2x25 :30 fast [:13, :13]

    100 Easy

    Total:
    4250y (Kick 800y)

    TUES
    500 Swim
    5x50 :50 Drill with fins
    5x50 :50 Quarters with fins

    12x50 as 4x(:60, :50, :40) [:29, :30, :30, :31, :31, :31, :32, :31, :31, :32, :31, :31]

    4x100 Kick 2:00 (75 FR/25 FL)
    4x25 Kick Fast :45
    3x100 Kick 2:00 (50 FR/50 FL)
    4x25 Kick Fast :40
    2x100 Kick 2:00 (25 FR/75 FL)
    4x25 Kick Fast :35
    1x100 Kick 2:00 (100 FL)
    4x25 Kick Fast :30

    100 Easy

    Total:
    3100y (Kick 1400y)

    WED
    400 Swim
    300 IM KDS
    200 Pull
    100 Drill

    7x200 (Odd: 3:20 (50 Swim, 100 Kick, 50 Swim); Even: 2:45 (75 Swim/50 Kick/75 Swim))

    5x50 1:15 FL
    ...#1-3: Descend
    ...#4: Easy
    ...#5: Fast [:29]
    5x100 1:30 (75 BK/25 BR)
    5x50 1:15 FL
    ...#1-3: Descend
    ...#4: Easy
    ...#5: Fast [:30]

    4x75 Kick (Odd: FR on side 1:30; Even: FL on back 1:45)
    100 Easy

    Total:
    3800y (Kick 950y)

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

    5x100 Kick 2:00 [with fins + drag/mesh on feet (medium)]

    200 IM 3:00
    100 IM 1:40
    100 IM 1:30
    200 IM 3:10
    100 IM 1:25
    100 IM 1:45
    200 IM

    For the following set, take your best 100 FR time and add :15. Your target is to hold that pace for the entire set (except the easy 100). This was derived from a set at https://www.yourswimlog.com/sprint-sets-nick-brunelli/

    [In my case, my best USMS 100 FR is 48.9 so :49+:15 = 1:04]

    2x
    ...4x25 :30 [Target :16; Actual :15, :16, :16, :16; :15, :16, :15, :16]
    ...3x50 :60 [Target :32; Actual :33, :31, :32; :32, :32, :32]
    ...2x75 1:30 [Target :48; Actual :49, :48; :48, :48]
    ...1x100 2:00 [Target 1:04; Actual 1:05; 1:05]
    ...1x100 Easy 3:00

    Total:
    3700y (Kick 600y)

    FRI
    400 Swim
    300 IM KDS
    4x50 BK :60 Build
    100 Kick

    Round #1: No equipment
    Round #2: Fins
    Round #3: Fins + paddles [red strokemaker]
    3x
    ...200 2:30 (Round #1: Make it, BC 3/5, Neg split)
    ...2x100 1:15 (Round #1: Make it, Overkick, Good effort) [Round #3: 1:02, 1:00]
    ...200 2:30 (Round #1: Make it, BC 3/5, Easy)
    ...4x50 :40 (Round #1: Make it, 25 Easy/Hard, Good effort) [Round #3: :30->]
    ...Rest 1:20

    300 Kick (25 easy, 12.5 hard)

    300 Pull for time [3:09, red strokemaker]
    100 Easy

    Total:
    4100y (Kick 500y)


    Follow me on Instagram https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; January 31st, 2020 at 02:27 PM.

  9. #29
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    Dec 2014
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    382

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

    MON
    300 Swim
    300 Pull
    6x50 :60 Build/Drill IMOx2
    100 Kick

    [All on 0-3 seconds rest...]
    4x100 1:20
    300 3:45
    2x200 2:40
    2x150 1:55
    400 5:20
    3x100 1:15

    Desc by each...
    400 Kick 8:00 [7:50]
    300 Kick 6:00 [5:46]
    200 Kick 4:00 [3:44]
    100 Kick 2:00 [1:45]

    50 FL fast [:29]
    50 Easy

    Total:
    4200y (Kick 1100y)

    TUES
    Entire workout from Swim Mac Masters...

    2x200 2:50 (75 FR/25 BK)
    3x100 FL K on back with fins + buoy
    3x100 1:30 Desc [1:12, :08, :04]

    3x
    ...4x25 UW K :30 [:15]
    ...50 easy pull 1:30
    ...4x25 fast FR w/fins :25 [:12]
    ...50 easy pull 1:30
    ...4x25 fast FR :30 [:13-4]
    ...50 easy pull 1:30
    ...4x25 fast STR :30 [FL :14-5]
    ...50 easy pull 1:30
    ...4x25 fast STR w/fins :25 [FL :13-4]
    ...50 easy pull 1:30

    50 Easy

    Total:
    3300y (Kick 600y)

    WED
    6x100 (Odd: 1:20, Even: 1:30)
    200 IM Drill
    8x25 Kick :30 IMO (Odd: Easy, Even: Fast)

    6x100 1:40 (Desc 1->3, 4->6)

    4x250 IM 3:45 (#1: 100 FL, #2: 100 BK, etc)

    4x25 1:00 with parachute, fins, paddles [:14-5]
    Rest :30
    4x25 1:00 against bungee/stretch cord [:15-7]

    8x50 Kick :55
    Rest :40
    1x50 Kick chute+ fins 1:30
    1x50 Kick fins + added drag/mesh on feet (medium)

    Broken 100 (50, :10, 25, :05, 25) [:56 (:27, :14, :15)]
    100 Easy

    Total:
    3500y (Kick 700y)

    Follow me on Instagram https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; February 5th, 2020 at 02:34 PM.

  10. #30
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    Dec 2014
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    382

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

    MON
    400 FRIM
    4x75 1:00/1:10/:55/1:15
    4x75 Kick IMO 1:30

    3x100 1:30 [1:12, :13, :13]
    400 5:00 [4:57]
    3x100 1:30
    300 3:45 [3:45]
    3x100 1:30
    200 2:30 [2:30]
    3x100 1:30
    100 1:15 [:13]
    3x100 1:30

    10x50 Kick :60 [:51-3, :50, :50, :49, :49]

    50 fast [:26]
    100 Easy

    Total:
    4150y (Kick 800y)

    TUES
    [Did not swim]
    500 Swim
    100 IM Kick
    8x50 :10 rest IMO (Odd: Kick/Scull, Even: Drill/Swim)

    3x all with fins
    ...100 FL 1:20 as 50 K/50 Swim
    ...100 BK 1:20
    ...100 BR with FR K 1:30
    ...200 FR 2:30, Neg. split
    ...400 IM 6:00

    4x25 :30

    100 Easy

    Total:
    3900y (Kick 200y) [0y]

    WED
    [Did not swim]
    300 Swim
    100 Kick
    400 (50 FL/50 BK)
    8x25 :30 V-sprint (1-4 Kick, 5-8 Swim)

    8x50 :40 (Odd: Easy, Even: Hard)
    300 K 6:00
    4x100 1:20, Desc 1->4
    3x100 K 2:00
    2x200 2:40, Build by 50
    6x50 K :60
    400 Best effort

    100 Easy

    Total:
    3600y (Kick 200y) [0y]

    THU
    500 Swim
    100 Kick
    8x50 (Odd: Drill/Build IMO :60, Even: 5 UW K per wall :50)

    5x200 2:30 [2:23, :26, :26, :30, :31]

    20x50 as 5x
    ...#1-3: Desc (Odd Rounds: FR :50, Even Rounds STR :60)
    ...#4: Easy :60

    3x
    ...2x50 BK Drill :60
    ...100 BK K 2:00
    ...100 BK 1:40, Desc by round [1:17 on last]

    8x25 :45 fast
    ...#1-4: with Finis Ultimate Drag suit [:13, :14, :14, :14]
    ...#5-8: with Finis Ultimate Drag suit, Fins + paddles [:12, :11, :11, :11]

    100 Easy

    Total:
    4200y (Kick 400y)

    FRI
    8x100 (Odd: 1:20, Even: 1:30)
    200 IM (Drill/Build)

    8x25 :40 [:12, :13->; Last 2 with fins + paddles :12, :11]
    Rest 1:40
    100 IM 1:30
    200 IM 3:00
    300 IM 4:30
    400 IM 6:00
    Rest 2:00
    8x25 STR :45 [FL :13, :14, :14, :14, :14, :14, :14, :13]
    Rest 1:00
    4x50 Kick :55
    200 BK Kick 4:00
    4x50 Kick :60 (Desc 1->4) [:55, :50, :48, :46]
    200 BK Kick 4:00
    4x50 Kick 1:10 Fast [:47, :46, :45, :44]
    Rest 3:40
    8x25 :50 [with Finis Ultimate Drag Suit; last 2 with fins :13, :13, :14, :13, ?, ?, :12, :11]

    100 Easy
    300 Pull for time [red strokemaker; 3:03]
    100 Easy

    Total:
    4100y (Kick 1000y)

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    https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; February 14th, 2020 at 02:46 PM.

  11. #31
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    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    500 6:40
    5x100 1:30
    400 5:20
    4x100 1:25
    300 4:00
    3x100 1:20
    200 2:40
    2x100 1:15
    100 1:20
    1x100 1:10

    10x50 Kick 1:00 with Fins + added drag/mesh (medium) on feet

    8x25 :45 with parachute + fins + paddles [:14-5]

    6x50 Kick :55

    2x50 Fast 2:00 [:27]
    100 Easy

    Total:
    5200y (Kick 1000y)

    TUES
    400 Swim
    3x (all on :10 rest)
    ...25 UW K
    ...25 10 UW K AFAP then easy BK K
    ...25 1-arm FL (3-3)
    ...25 perfect FL
    ...25 BK 6 kicks/1 stroke
    ...25 BK 6 kicks/3 strokes
    ...50 BK Build

    3x100 2:00 fast [:59, :60, :60]

    12x50 Kick as 4x(:55, 1:05, :50)

    3x50 1:30 Fast (1 & 2 with Finis Ultimate Drag suit) [:30, :30, :27]
    50 Easy

    8x125
    ...Odd: 1:45 50 FR/25 FL/50 FR
    ...Even: 2:00 50 BK/25 BR/50 BK

    25 Fast UW K [:16]
    75 Easy

    Total:
    3200y (Kick 775y)

    WED
    800 Swim
    8x25 :30 IMO (12.5 fast)

    With fins...
    200 Kick 3:00
    25 Fast :50 [:12]
    50 Fast :50 [:25]
    2x25 Fast :50 [:12]
    50 Fast :50 [:25]
    25 Fast :50 [:12]
    200 Kick 3:00
    25 Fast :50 [same times as 1st round]
    50 Fast :50
    2x25 Fast :50
    50 Fast :50
    25 Fast :50
    200 Kick 3:00

    200 IM 3:00
    200 (100 FL/100 BK) 3:00
    200 IM 3:00
    200 (100 BR/100 FR) 3:00
    200 IM 3:00

    10x100 Pull 1:10 [:05, :06/7->, :09, :07, :10]

    Broken 100 FL (50, :10 rest, 25, :05 rest, 25) [:60]
    100 Easy

    Total:
    4200y (Kick 600y)

    THUR
    300 Swim
    5x100 (50 Kick/50 swim) 1:40
    4x50 Drill/Build, :10-15 rest

    5x200 Kick 3:00 with fins

    3x
    ...75 Drill 1:30 (IMO by round)
    ...75 Build 1:15 (IMO by round)
    ...75 Kick 1:30 (IMO by round)
    ...75 FL/BK/BR 1:30 (Desc by round)

    4x25 :50 [:12, :13->]
    1x50 :60 FL [:34]
    4x25 :45 [:13]
    2x50 :60 BK [:38, :36]
    4x25 :40 [:13]
    3x50 :60 BR

    [The set was supposed to continue to 4x25 :25 and 7x50 but time ran out]

    Total:
    3500y (Kick 1475y)

    FRI
    400 Swim
    200 Kick
    12x25 V-sprint (4 STR, 4 FR, 4 FR with fins+paddles)
    4x25 UW K :45

    3x100 Broken 2:30 as...
    ...#1: 50, :10 rest, 25, :05 rest, 25 [:55 (:27 at the 50)]
    ...#1: 25, :10 rest, 50, :05 rest, 25 [:56]
    ...#1: 25, :10 rest, 25, :05 rest, 50 [:58]

    2x
    ...2x100 1:20 [#6 skipped a 25]
    ...1x100 1:15
    ...1x100 1:20
    ...1x100 1:10 [:11, :12]

    9x50 FL 1:15, Desc 1->3, 4->6, 7->9 [#2,5,8 on :35; #3,6,9 on :31]

    400 Kick (25 easy, 12.5 hard)

    6x25 :55 with parachute, fins , paddles [:15, :14->]
    Rest extra :60
    1x25 :60 with parachute, fins , paddles [:14]
    1x25 with fins + paddles [:10]

    300 Pull for time [3:07]
    100 Easy

    Total:
    3750y (Kick 700y)

    Follow me on Instagram https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; February 21st, 2020 at 02:38 PM.

  12. #32
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    382

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

    MON
    500 Swim
    10x50 :10-15 rest (Odd: Drill/Build, Even: Scull/Build)

    2x
    ...2x100 1:20
    ...1x100 1:15
    ...1x100 1:20
    ...1x100 1:10
    [Stopped after #7 or 8 for :10 extra rest]

    [No gas at all for this set...]
    9x50 :50 (Every 3rd fast) [:30, :31, :32]
    6x50 1:20 (Every 2nd fast) [:30-31]
    3x50 2:00 (All fast) [:29-28]

    10x50 Kick :55

    2x25 :45 parachute + fins + paddles [:14]
    2x25 :45 fins + paddles [:11]

    100 Easy

    Total:
    3600y (Kick 500y)

    TUES
    400 Swim
    300 IM KDS
    200 Pull
    4x25 :30 V-sprint

    12x25 STR :30 with fins [BK mostly :15, some :14]
    3x200 3:15 with fins (50 Swim, 100 FL K on back, 50 Swim)
    8x50 2x(:60, :55, :50, :45) [BK]
    6x100 Kick 2:00 2x(board, side, back)
    3x100 1:45 Desc 1->3 [1:12, :08, :05]

    8x25 1:00, finish on feet [:13]
    100 Easy

    Total:
    3500y (Kick 1000y)

    WED
    Off - Ash Wednesday

    THUR
    500 Swim
    4x75 :10-:15 rest (50 Kick/25 Drill) :10-15 rest
    8x25 :30 (Odd: 12.5 UW K AFAP, 12.5 easy swim; Even: 12.5 Fast, 12.5 Easy IMO)

    3x100 3:00 [:57, :58, :60]

    16x50 Kick as 4x(:60, :55, 1:05, :50)

    10x100 1:30 (Odd: 25 FL/50 BK/25 BR; Even: 25 FL/50 FR/25 BR)

    8x25 :55 @ 100 pace, finish on feet [:12, :13->]

    6x25 with bungee/stretch cord (25 fast *against* resistance, rest :10-15, 12.5 fast *with* assistance, then easy) [against on :14, :13, :13] 2:00 rest between

    100 Easy

    Total:
    3550y (Kick 1000y)

    FRI
    600 Swim
    2x
    ...2x50 Kick :60 (Odd: Hard, Even: Easy)
    ...2x25 Kick :35 (Odd: Hard, Even: Easy)

    12x75 with fins + paddles as 4x
    ...2 fast [:38, :38; :39, :39; :39, :39; :39, :38]
    ...1 easy

    4x
    ...25 FL K Drill (hands at side, lead with head) :10-:15 rest
    ...25 UW K :10-:15 rest
    ...25 FL K Drill
    ...50 FL :60 (Easy)

    Broken 100 FL (50, :10 rest, 25, :05 rest, 25) [1:04? (:30 at the 50, last 25 was a wreck)]

    9x100 BK 3x(1:30, 1:25, 1:30)

    300 Pull for time [3:13; red strokemaker]
    50 Easy

    Total:
    3750y (Kick 500y)

    Follow me on Instagram https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; March 2nd, 2020 at 02:50 PM.

  13. #33
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    382

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

    MON
    1000 SKIPS

    200 2:40
    2x100 1:15
    200 2:40
    2x100 1:15
    200 2:40

    5x100 Kick 1:50 [:45, :51, :49, :49, :52]

    8x25 @ 100 pace, finish on feet [:12, :13, :13, :14, :13, :14, :13, :13]

    2x
    ...4x50 STR 1:10 (37.5 fast, 12.5 easy)
    ...4x25 FR :45 with parachute + fins + paddles [:14-:15]
    ...Rest :60

    4x50 2:00 [:26, :26, :27, :27]
    100 Easy

    Total:
    3600y (Kick 700y)

    TUES
    6x100 (Odd: 1:20, Even: 1:30)
    8x25 :35 Drill IMO
    4x50 Kick :60 [Fins + mesh/drag on feet (med/45)]

    12x25 FL :30 [:14, :15, then mostly :16 & some :15]

    3x50 Fast Kick 1:10 [:44, :46, :45]
    150 Easy Kick 3:00
    3x50 Fast Kick 1:20 [:45, :45, :44]
    150 Easy Kick 3:00
    3x50 Fast Kick 1:30 [:45, :43, :44]

    5x200 2:50 (Odd: 50 BK/100 FR/50 BK, Even: 50 FR/100 BK/50 FR)

    2x50 2:00 [:30, :30 with Finis Ultimate Drag Suit]
    1x50 3:00 [:27]
    1x50 2:00 [:27]
    4x25 Kick :45 [:17, :17, :18, :19]
    3x25 Fast :45 [:12, :13, :13]
    Extra rest :45
    25 Fast [:12]

    100 Easy

    Total:
    3550y (Kick 1050y)

    WED
    400 Swim
    200 Kick
    6x100 :20 rest as (25 UW K, 25 Scull, 25 Drill, 25 Build) IMOx2

    10x50 Kick 1:20 as...
    ...#1 & 4: Fins + Finis Ultimate Drag suit + mesh/drag on feet + parachute
    ...#2 & 5: Fins + Finis Ultimate Drag suit + mesh/drag on feet
    ...#3 & 6: Fins + Finis Ultimate Drag suit
    ...#7-9: Fins + Finis Ultimate Drag suit + parachute
    ...Rest extra :60
    ...#10: Fast with no equipment

    5x200 BK 3:00 with fins (easy)

    8x25 :30 (Odd: Easy BK, Even: Fast FL) [1st 4 with Finis Ultimate Drag suit, last 2 FL on :13]

    8x25 FR :45, finish on feet @ 100 pace [:13]

    50 fast [:25]

    2x25 FL 1:00 [:13]
    100 Easy

    Total:
    3300y (Kick 850y)

    THUR
    800 Swim
    8x25 :35 (Odd: Drill, Even: 5 UW K AFAP + breakout then easy) IMO

    2x
    ...4x50 Fast Kick 1:15 [:41, :43, :42, :43; :44, :43, :43, :44]
    ...100 Easy BR Kick 2:00
    ...4x25 Fast Kick :40 [:19-:20]
    ...100 Easy FL Kick 2:00

    4x
    ...200 Swim with fins 2:40 [2:16-8]
    ...100 Pull 1:20 (no paddles, leave fins on) [1:10]

    6x50 Fast 3:00 (2 FR, 2 FL, 2 FR) [:27, :26, :29, :29, :26, :27]
    100 Kick for time [1:31]

    100 Easy

    Total:
    3700y (Kick 1100y)

    FRI
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    4x100 3:00 [:59, :59, :60, 1:02]

    200 IM 3:00
    4x50 :45 IMO
    200 IM 3:00
    4x50 :45 IMO
    200 IM 3:00

    8x25 :40 @ 100 pace, finish on feet [:13, :14->]

    100 Easy
    300 Pull for time [3:05]
    100 Easy

    Total:
    3100y (Kick 200y)

    Follow me on Instagram https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; March 6th, 2020 at 02:21 PM.

  14. #34
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    Dec 2014
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    382

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

    MON
    400 Swim
    200 Kick
    8x50 :55 (Drill/Build)

    10x50 @ 200 pace (6x1:30, 1x1:20, 1x1:10, 1x1:00, 1x:50) [:29, :28, :28, :28, :28, :27, :28, :28, :28, :28]

    4x300 (Odd: 100 FR/100 BK/100 FR 4:10; Even: 100 BK/100 FR/100 BK 4:15)

    8x25 :40 @ 100 pace, finish on feet [:13, :14->... not happy with this at all]

    50 Kick for time :38
    100 Easy

    Total:
    3050y (Kick 250y)

    TUES
    7x100 (1:20, :25, :30, :25, :20, :25, :30)
    12x25 :35 (15y fast, 10y easy), Odd: IMO, Even: FR

    5x100 3:00 as
    ...#1-3: Fast [:60, :59, :60]
    ...#4: Easy
    ...#5: Broken (50, :10 rest, 25, :05 rest, 25). [:58 (:28 at the 50)]

    8x100 IM 1:30. [:22, :23, :24, :24, :25, :26, :23, :24]

    300 Easy kick 6:30 with Fins + mesh/drag on feet (small)
    8x25 Fast kick :35 [:17, :18, :20->]

    300 Easy

    8x25 FL :30 @ 100 pace. [:13, :14, :14, :15, :14, :14, :14, :15]

    100 Easy

    100 Kick for time. [1:25]
    100 Easy

    Total:
    3550y (Kick 600y)

    WED
    300 Swim
    4x75 1:05/1:00/1:10/:55
    200 Kick 4:00
    8x25 :30 (15y Fast) Odd: FR, Even: IMO

    6x50 1:15 (Desc 1->4, Easy #5, Fast #6). [:34, :32, :29, :27, easy, :27]
    300 Kick 4:00 4x(12.5 easy, 12.5 hard, 25 easy, 25 hard)
    8x50 1:20 FL (Desc 1->3, 4->6, Fast 7 & 8) [?, :32, :29, ?, :?, :30, :29, :29]

    50 Easy

    6x25 :30 @ 100 pace, finish on feet [:13, :14, :14, :13, :14, :14]

    4x125 1:45 IM, easy with fins (#1 50 FL, #2 50 BK, etc)
    :30 equipment break
    2x50 Kick 1:30 Fast [:42, :41]
    25 Kick easy :30
    2x50 Kick 1:20 Fast [:43, :43]
    25 Kick easy :30
    2x50 Kick 1:10 Fast [:43, :43]
    50 Kick easy 1:30
    100 Kick for time with fins [1:10]

    4x25 2:00 with fins + paddles + parachute

    6x25 3:00 (Odd: with resistance, Rest :30, Even: with assistance) [Odd on :13, :14, :13]

    100 Easy

    Total:
    3550y (Kick 1000y)

    THU
    Did not swim

    FRI
    Did not swim

    Follow me on Instagram https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; March 16th, 2020 at 02:56 PM.

  15. #35
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    Dec 2014
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    382

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

    I was going to taper for a meet this weekend and next. No longer. LCM prep starts now... until and unless that changes too.


    MON

    400 Swim
    200 Kick
    8x50 (Drill/Build) :60, Odd: FR, Even: IMO

    6x
    ...2x100 1:10 [:06, :10; :09, :12; :10, :15; :10, ?; :10, ?; :10, ?]
    ...50 Easy 1:10

    3x
    ...200 Pull 2:20
    ...4x50 BK :45
    ...Equipment :10

    100 Easy

    4x25 IMO :30 [:14, :16, :18, :14]

    100 Easy

    Total:
    4000y (Kick 200y)

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

  16. #36
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    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    Okay... 7 or 8 weeks later...

  17. #37
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    Re: 2019-2020 Competitive Workouts (Roswell & Alpharetta, GA

    THU
    1000 SKIPS

    3x (STR is IMO by round; 1-arm for FL)
    ...300 (100 FR/100 STR/100 FR) 4:30
    ...200 (75 FR/50 STR/75 FR) 3:00
    ...100 FR 1:30

    2x
    ...16x25 IMO :30 as
    ......#1: Drill or easy
    ......#2: Build
    ......#3: Drill or easy
    ......#4: Fast

    200 Kick

    25 FL fast [:13]
    25 ez
    25 FR fast [:12]
    25 ez

    100 easy

    Total:
    4000y (Kick 400y)

    FRI
    500 Swim
    200 Kick
    6x50 Drill/Swim 2xIMO :60

    10x50 Kick :60

    3x200 3:00
    3x100 1:30
    2x200 2:55
    2x100 1:25
    1x200 2:50
    1x100 1:20

    Pull... (First 1000 with Agility paddles; last 900 with blue strokemakers)
    400, :20 rest
    300, :15 rest
    200, :10 rest
    100, :05 rest
    200, :10 rest
    300 :15 rest
    400

    Total:
    5200y (Kick 700y)

    Follow me on Instagram https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; May 27th, 2020 at 05:27 PM.

  18. #38
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    Dec 2014
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    382

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

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

    MON

    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    2x150 2:00
    300 (50 FR/50 BK) 4:30
    3x100 1:20
    300 (50 FR/50 BK) 4:30
    6x50 :40
    300 (50 FR/50 BK) 4:30
    12x25 :20

    500 Kick 10:30
    400 Kick 8:30
    300 Kick 6:30
    200 Kick 4:30
    100 Kick

    100 Easy

    8x25 Fast (2x:45, 2x:40, 2x:35, 2x:30)

    100 Easy

    Total:
    5000y (Kick 1700y)

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

    10x50 :60 @ 200 pace [:30-1]

    4x250 4:00 as (25 FL/50 BK/75 BR/100 FR)

    5x100 Kick 2:00

    50 Easy
    9x50 :50 (Desc 1->3, etc)
    100 Easy

    Total:
    3600y

    WED
    400 swim
    200 pull
    200 kick
    8x25 with fins :30 (odd: UW K, even: easy BK)

    4x
    ...25 Drill :30
    ...50 SWOLF :60
    ...75 Drill 2:00
    ...100 1:30 (Desc 1->4)

    8x300 4:00 with fins
    ...Odd: 100 swim/100 BK kick/100 swim
    ...Even: 50 BK K/200 swim/50 BK K

    4x25 fins + paddles :40

    100 easy

    Total:
    4600y (Kick 900y)

    THU
    400 swim
    300 IM KDS
    300 IM scull/drill/swim

    10x25 Kick (Odd: Easy :35, Even: Hard :30)

    3x
    ...200 IM 3:15
    ...4x25 FL :30
    ...2x50 BK :50
    ...100 BR K 2:05

    Pull with paddles...
    5x100 1:30
    5x100 1:25
    5x100 1:20
    5x100 1:15
    Rest 2:30
    5x100 1:12

    100 Easy
    50 sprint fins + paddles [:23]
    100 Easy

    Total:
    5000y

    FRI
    500 swim
    200 kick
    6x50 :60 (Odd: Drill, Even: Build)

    3x
    ...50 fast :45
    ...100 easy 2:15

    4x50 BK K 1:15
    200 FR 3:00
    2x100 BK 1:40
    3x50 BK K 1:15
    200 FR 3:00
    4x100 BK 1:40
    2x50 BK K 1:15
    200 FR 3:00
    6x100 BK 1:40

    8x25 :40 IMO (Odd: Easy, Even: Fast)

    100 Easy

    Total:
    4000y (800y)

  19. #39
    Very Active Member
    Join Date
    Dec 2014
    Posts
    382

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

    MON
    Off

    TUES
    8x75 2x(1:00, 1:10, 1:00, 1:05)
    200 Kick
    4x50 SWOLF :60

    4x200 2:50
    4x100 1:30
    3x200 2:50
    3x100 1:25
    2x200 2:50
    2x100 1:20
    1x100 2:50
    1x100 1:15

    10x50 Kick :60

    2x
    ...100 BK Easy 2:00
    ...50 FL Fast :60

    100 Easy

    Total:
    5000y (Kick 700y)

    WED
    2x
    ...200 Swim
    ...100 FL K on back
    8x50 :60 Drill/Build (Odd: IMO, Even: FR)

    20x25 :30 with fins @ 100 pace

    5x
    ...4x25 FL :30
    ...200 FRIM 3:00
    Rest 2:00
    4x50 Fast IMO 1:20

    1000 pull with paddles
    100 Easy

    Total:
    4300y (Kick 100y)

    THU
    400 Swim
    300 IM KDS
    200 Pull
    4x25 V-sprint :30

    10x100 Pull 1:15

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

    200 Kick 4:00
    4x50 Kick 1:15 Hard
    200 Kick 4:00
    4x50 Kick 1:15 Hard
    100 Kick 4:00
    4x25 Kick :30 Hard

    4x25 FL :30 Fast

    100 Easy

    Total:
    5000y (Kick 1100y)

    FRI
    6x100 (Odd: 1:25, Even: 1:30)
    100 Kick
    12x25 V-sprint :30 (Middle 4 kick on :35)

    3x (Round #1: Fins + paddles, Round #2: fins Round #3: no equipment)
    ...3x50 Fast 1:30
    ...100 Easy 2:00

    3x
    ...300 4:15
    ...200 2:45
    ...100 1:20
    ...2x50 :45
    ...2x50 :40
    ...1x50 :45
    ...1x50 :40
    ...100 Easy 3:30

    100 Kick easy
    100 Kick for time [1:32]
    50 Easy

    Total:
    5000y (Kick 400y)
    Last edited by hurrgtsa; June 2nd, 2020 at 06:36 PM.

  20. #40
    Very Active Member
    Join Date
    Dec 2014
    Posts
    382

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

    MON
    500 Swim
    200 Kick
    6x50 Drill with fins :55

    300 4:15
    2x100 1:20
    200 2:50
    3x100 1:15
    300 4:15
    3x100 1:15
    200 2:50
    2x100 1:20
    300 4:15

    8x
    ...100 Kick 2:00 (IMO by round x2)
    ...75 IM Drill 2:00
    ...75 IM 1:30, Desc 1->4, 5->8

    100 fast fins + paddles [:51]
    100 easy

    Total:
    5500y (Kick 1000y)

    TUES
    400 FRIM
    12x25 :35 as 3x
    ...UW K
    ...Drill
    ...Min. stroke count
    ...Build
    300 Kick with fins 4x(50 Easy/25 Hard)

    4x50 FL Fast 2::00
    50 Easy

    3x100 1:20, 1:15, 1:30
    100 FL K on back with fins 2:00
    3x200 2:40, 2:30, 3:00
    200 FL K on back with fins 4:00
    3x300 4:00, 3:45, 4:30
    300 FL K on back with fins 6:00
    3x400 Pull 5:00

    12x25 FL :30

    200 Scull

    2x50 FL fast 2:00
    100 Easy

    Total:
    5550y (Kick 975y)

    WED
    400 Swim
    300 IM KDS
    200 Pull
    100 Kick

    12x25 FL :30

    3x50 :40
    3x100 BK 1:40
    3x50 :40, :35, :40
    3x100 BK 1:40
    3x50 :35, :40, :35
    3x100 BK 1:40
    3x50 :35

    500 Kick 10:30
    400 Kick 8:30
    300 Kick 6:30
    200 Kick 4:30
    100 Kick

    75 Easy
    50 FL fast
    75 Easy

    Total:
    4500y (Kick 1600y)

    THU
    4x
    ...200 swim
    ...50 Kick

    10x100 as 2x(1:30, 1:15, 1:25, :1:20, 1:15)

    10x200 (Odd: 50 FR/100 BR K/50 FR 3:20, Even: 75 FR/50 BK K/75 FR/ 3:00)

    10x100 1:30 with fins (Odd: BK, Even: BR with FL K)

    100 Easy kick with DragSox + fins 3:00
    2x25 Fast kick with DragSox + fins :30
    Rest 2:30
    50 Kick for time

    100 Easy

    Total:
    5300y (1150y)

    FRI
    500 Swim
    200 Kick
    6x50 Drill, :10 Rest

    4x (IMO by round)
    ...5x50 1:15 (Desc 1->4, Fast 5)

    20x100 1:30 as 5x
    ...25 FL/75 FR
    ...25 FR/25 BK/50 FR
    ...50 FR/25 BR/25 FR
    ...100 IM

    1000 BK K with fins

    8x25 :40 with fins, paddles + parachute
    Rest 1:00
    6x25 :40 with fins, paddles + DragSox
    Rest 1:00
    4x25 :40 with fins, paddles + Finis Ultimate Drag
    Rest 3:00
    2x25 :40 with fins, paddles

    400 FL K on back
    100 Easy

    Total:
    6000y (Kick 1600y)

    Follow me on Instagram https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; June 11th, 2020 at 02:51 PM.

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