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Thread: 2020-2021 Competitive Workouts (Roswell & Alpharetta, GA)

  1. #21
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    Re: 2020-2021 Competitive Workouts (Roswell & Alpharetta, GA

    Week of Dec 21 to go here

  2. #22
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    Re: 2020-2021 Competitive Workouts (Roswell & Alpharetta, GA

    Week of Dec 28 to go here

  3. #23
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    Re: 2020-2021 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    400 FRIM
    200 Kick
    4x50 Drill :60
    8x25 v-sprint :30

    4x100 1:10 [:05, :09, :10, :12]
    100 Easy 3:00
    3x100 1:10 [:10, :10/11, :17]
    100 Easy 2:30
    2x100 1:10
    100 Easy 2:00
    1x100 1:10

    2x
    ...6x200 as 2x(2:40 Swim, 3:20 50 Swim/100 Kick/50 Swim, 2:40 75 Swim/50 Kick/75 Swim)
    ...6x50 Kick (Odd: BK :60, Even: FR :55)

    8x25 IMO :45 (Odd: Easy, Even: Fast) [FL :14, BK ?, BR :19, FR :12]

    100 Easy

    Total:
    5600y

    TUES
    600 Swim
    100 Kick
    12x25 V-sprint :30 (4 Swim, 4 Kick, 4 Swim)

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

    500 Easy BE 2/3/2/4 by 50

    9x100 1:40, hold 1:10 [1:08-10]

    3x
    ...3x50 Kick 1:15 [all :44 except 5th on :45]
    ...150 Kick 3:00

    100 FL fast [1:10, ouch]
    100 Easy

    Total:
    4000y

    WED
    600 Swim
    200 Kick

    3x (STR is FL/BK/BR by round)
    ...4x
    ......150 FR 2:00
    ......4x25 STR :30
    ...Rest 1:00

    10x50 :50 [:33-4]
    4x50 :50 IMO

    100 Easy

    Total:
    4600y (Kick 200y)

    THU
    400 Swim
    100 Kick
    4x125 IM 2:00

    Goal: All 175's at best 200 time. I did not meet this goal.
    2x
    ...300 Pull 5:00
    ...175 Fast + 25 Easy 3:00 [1:57, 1:56]
    Rest 1:00
    3x
    ...200 Pull 3:20
    ...175 Fast + 25 Easy 3:00 [1:58, 1:57]
    Rest 1:00
    4x
    ...100 Pull 1:40
    ...175 Fast + 25 Easy 3:00 [1:57, 1:59, 1:57, 1:57]

    100 Easy

    Total:
    4500y (Kick 100y)

    FRI
    1000 Swim

    2x (Round 2 with fins)
    ...4x50 :60 (25 UW K, 25 FLoB kick)
    ...2x25 :45 Fast UW K

    3x100 BK 1:25
    2x100 BK 1:20 [:20, :22]
    1x100 BK 1:30
    2x100 BK 1:20 [:20, :22]
    3x100 BK 1:25

    8x50 :50 BK/BR (practice crossover turns)

    2x25 Fast 1:00 [FL :13, FR :12]
    100 Easy

    Total:
    3150y
    Last edited by hurrgtsa; January 8th, 2021 at 03:34 PM.

  4. #24
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    Re: 2020-2021 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    400 Swim
    200 Kick
    4x100 IMO 25 Drill/Swim/Drill/Build, :20 rest

    8x
    ...100 1:10 [:07, :06, :06, :05, :05, :06, :06, :04]
    ...75 1:10
    ...50 1:10

    2x
    ...2x50 Kick :60
    ...1x50 Kick :55
    ...1x50 Kick :60
    ...1x50 Kick :50

    12x50 with fins :60 as 4x
    ...25 UW K, 25 FLoB K
    ...25 0-breath, rest 5-6 breaths, 25 0-1 breath
    ...25 fast, 25 easy

    100 Easy

    Total:
    4000y (Kick 900y)

    TUES
    500 Swim

    100 1:10
    75 1:10
    50 :35
    25 :35
    250 IM Kick + 50 FR Kick (25 easy, 25 hard)

    16x25 :30 FR @ 100 pace, [:13, :13, :14, :13, :13, :14->]

    16x100 2:00 as 4x (maintaining kick tempo on all swim)
    ...50 Left-side kick/50 Swim
    ...50 right-side kick/50 Swim
    ...50 board kick/50 Swim
    ...100 Swim [:08-10]

    16x25 :30 @ 100 pace (8 FL, 4 BK, 4 BR). [FL :13, :14->, :15, :15; BK ?, BR ?]

    100 Easy

    Total:
    3500y (Kick 850y)

    WED
    800 Swim
    8x25 Build :40 (Odd: FR, Even: IMO)

    100 FL 1:40
    75 FL 1:15
    50 FL :50
    25 FL :30
    25 FL :30
    50 FL :50
    75 FL 1:15
    100 FL 1:40
    150 BK/BR/FR 3:30
    2x
    ...150 FL 2:30
    ...2x25 FL :45
    150 BK/BR/FR 3:00
    4x75 FL 1:15
    150 BK/BR/FR 3:00
    Broken 200 FL (50, :10 rest, 100, :10 rest, 50) [2:40 (:36, 1:23, :38)]
    150 BK/BR/FR 3:00
    4x25 FL :30
    150 BK/BR/FR

    20x50 (Odd: BK/BR :50 (work crossover turns), Even: Kick :60)
    Rest 1:40
    4x50 IMO fast 1:30 [FL :29, BK :32, BR :38, FR :27]

    100 Easy

    Total:
    4350y (Kick 500y)

    THU
    500 Swim
    100 Kick
    12x25 with fins :35 (Odd: UW K, Even: 12.5 Fast UW K, flip mid-pool, 12.5 sprint)
    100 Easy

    2x200 2:40
    1x200 2:30
    1x200 2:40
    2x200 2:30

    8x100 2:00 as 75 Kick/25 Swim (Odd: kick on side, Even: back)

    With fins...
    400 4:40
    3x200 2:30 Desc 1-3

    2x with fins + paddles
    25 fast
    25 easy

    100 easy

    Total:
    4200y (Kick 900y)

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

    3x200 Desc 1-3 4:00 [2:22, 2:18, 2:15]
    3x100 Desc 1-3 2:00 [1:11, 1:06, 1:02]
    3x50 Fast 2:00 [:28, :27, :27]

    1000 Easy as 4x(100 BK/100 BR/50 FR)

    100 Pull easy with parachute

    300 pull for time [3:04]
    100 Easy

    Total:
    3500y (Kick 200y)
    Last edited by hurrgtsa; January 15th, 2021 at 03:46 PM.

  5. #25
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    Re: 2020-2021 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    400 Swim
    200 Kick
    4x50 Drill :60
    4x50 Quarters :55

    200 2:30
    100 1:20
    200 2:30
    100 1:20
    200 2:30
    100 1:20
    200 2:30

    8x50 BK K with mesh/drag on feet
    100 Easy
    8x25 with fins 1:00 (Odd: Fast UW K, Even: Fast swim) [Kick on :12-13, Swim on :10-11]

    50 Easy

    1000 as 75 FR/25 FL [13:14]

    50 FL fast

    100 Easy

    Total:
    4000y

    TUES
    12x50 (Odd: :40, Even: :45)
    4x50 Kick :60
    4x50 Build :55

    20x50 as...
    ... :50
    ... :50, :45
    ... :50, :45, :40
    ... :50, :45, :40, :35
    ... :35
    ... :35, :40
    ... :35, :40, :45
    ... :35, :40, :45, :50

    20x50 as...
    ... :50, :45, :40, :35
    ... :45, :40, :35
    ... :40, :35
    ... :35
    Rest 1:20
    ... :35
    ... :40, :35
    ... :45, :40, :35
    ... :50, :45, :40, :35

    6x150 With paddles 2:15 (Odd: Easy swim, Even: Hard pull) [Evens on 1:31]
    Rest 1:00
    Fast 100 pull [:57]

    100 Easy

    Total:
    4100y

    WED
    6x100 (Odd: 1:20, Even: 1:30)
    200 kick with fins (25 side/25 FLoB)
    8x25 V-sprint :30 with fins

    16x25 @ 100 pace with fins [:11, :12->]

    8x50 Kick 1:05 Fins + mesh/drag on feet (Odd: FR, Even: FLoB)
    Rest :20
    12x50 Kick 3x(:60/:55/:60/:50)

    8x50 @ 200 pace [:29]

    All pull with Finis Ultiimate Drag suit...
    100 1:15
    2x75 1:15
    100 1:15
    4x75 1:15
    100 1:15
    2x75 1:15
    100 1:15

    50 easy
    50 fast [:26]

    100 easy

    Total:
    4000y (Kick 1200y)

    THU
    [written by IH]
    600 Swim
    200 IM Kick
    4x50 IMO Drill/Build :60

    3x100 FL 1:40
    2x100 BK 1:40
    1x100 BR 1:40
    400 IM 6:30
    3x75 FL 1:20
    2x75 BK 1:20
    1x75 BR 1:20
    300 IM 5:00
    3x50 FL :55
    2x50 BK :55
    1x50 BR :55
    200 IM 3:00
    3x25 FL :30
    2x25 BK :30
    1x25 BR :30
    100 IM

    12x75 1:20 (Odd: 50 BK/25 BR, Even: 25 BK/50 BR)

    6x50 :50 [:35]
    Rest 1:00
    4x50 1:15 IMO Fast [:30, :34, :39, :28]

    100 Easy

    Total:
    5000y (Kick 200y)

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

    15x50 :55 5x(FL/BK, BK/BR, BR/FR)

    50 Easy
    300 Pull for time [2:59, blue strokemaker]

    500 IM Kick, Easy
    100 Easy
    200 Kick for time [3:12]

    400 Easy
    100 for time [:56]

    200 Easy
    300 Pull for time [3:03, red strokemaker]

    100 Easy

    Total:
    4000y (Kick 900y)
    Last edited by hurrgtsa; January 22nd, 2021 at 07:43 PM.

  6. #26
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    Re: 2020-2021 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    10x100 1:30 (75 FR/25 BK)

    10x100 1:25 (75 FR/25 BK)

    10x100 1:20 Pull, no paddles

    10x100 1:15 Pull [1:05-6, blue strokemaker]

    100 Easy
    100 Easy

    100 pull for time [:57]
    100 Easy

    Total:
    4400y (Kick 0y)

    TUE
    500 Swim
    200 Pull
    6x50 Drill :60

    200 2:40
    3x100 BK 1:35
    2x300 4:00
    3x100 BK 1:35
    200 2:40

    12x25 FL Easy :35

    8x25 Pull :45 with Ultimate Drag suit

    100 Easy

    Total:
    3200 (Kick 0y)

    WED
    1000 SKIPS

    2x...1x200 2:40
    ...1x200 2:30
    ...1x200 2:40
    ...2x200 2:30
    ...Rest 2:10

    5x
    ...4x25 FL :30
    ...100 Easy 2:30

    Total:
    4000y (Kick 200y)

    THU
    600 Swim
    200 Kick
    4x50 :60 Build/Drill IMO

    4x50 2:00 with fins + paddles [:22]

    [Set by IH]
    400 5:20
    300 4:00
    200 2:40
    100 1:20
    300 4:00
    200 2:40
    100 1:20
    200 2:40
    100 1:20
    100 1:20

    4x
    ...3x75 Pull 1:30, Desc 1->3 [1:31]

    100 Easy

    Total:
    4200y (Kick 200y)

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

    9x50 FL 1:10, Desc 1->3, etc. [:36, :34, :32; :38, ?, :32; ?, ?, ?]
    50 Easy

    [Reverse of THU]
    100 1:20
    100 1:20
    200 2:40
    100 1:20
    200 2:40
    300 4:00
    100 1:20
    200 2:40
    300 4:00
    400 5:20

    12x25 1:00 Fast
    ...1-4: Chute + Ultimate Drag Suit + fins + paddles [:14]
    ...5-8: Ultimate Drag Suit + fins + paddles
    ...9-12: fins + paddles

    50 fast fins + paddles [:21]
    100 Easy

    Total:
    3950y (Kick 200y)
    Last edited by hurrgtsa; February 1st, 2021 at 04:10 PM.

  7. #27
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    Re: 2020-2021 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    500 Swim
    200 Kick
    2x with fins
    ...2x25 UW K :30
    ...4x25 V-sprint :30

    3x
    ...2x100 1:20
    ...1x100 1:15
    ...1x100 1:20
    ...1x100 1:10 [:09, :10, :10.9]

    3x300 5:00 as
    ...25 FL / 50 FLoB Kick / 25 FL
    ...100 BK with BR pullouts (crossover turns)
    ...25 FR / 50 side kick / 25 FR

    8x25 1:00 chute + fins + paddles [:13, :14, :13->]
    Rest 1:00
    4x25 UW K with chute + fins 1:30

    100 Easy

    Total:
    3800y (Kick 600y)

    TUES
    6x100 (2/3/4/5 UW K each wall) Odd: 1:20, Even: BK 1:30
    200 IM Kick
    8x25 12.5 fast IMOx2

    16x25 with fins @ 100 pace [:11, :12->]

    4x
    ...200 BK 3:00
    ...100 1:15 [:09, :09, :11, :08]

    10x100 Kick 2:00 Fins + drag/mesh on feet (small) 2x(FR, BK, FR, BK, FLoB)

    4x50 Fast 2:00 [:26]

    100 Easy

    Total:
    3900y (Kick 1200y)

    WED
    500 Swim
    200 IM Kick
    8x25 with fins :40 (12.5 UW/flip/sprint to wall)
    100 Easy

    3x
    ...3x100 1:10 [:08, :10, :10; :08, :10, :10; :09, :10, :10]
    ...200 BK 4:30 (50 Swim/100 Kick/50 Swim)

    4x
    ...25 FL :30
    ...50 FL :55
    ...75 FL 1:15
    ...100 Easy 2:00

    500 easy kick with fins (5 UW K each wall; 100 BK/side/FLoB/side/BK)

    4x25 1:00 fast (2 with chute+fins+paddles, 2 no equip.) [:14, :14, :12, :12]

    100 Easy

    Total:
    4200y (Kick 1000y)

    THU
    1000 SKIPS

    5x200 IM 3:00

    100 Fast 2:00 [:59]
    300 Easy 5:00
    2x50 Fast 1:00 [:27, :29]
    200 Easy 5:00
    4x25 Fast :30 [:12, :13, :13, :13]
    100 Easy

    4x25 1:00 (Odd: against stretch cord, Even: with stretch cord) [:14, :11, :14, :11]
    100 Easy

    Total:
    3100y (Kick 200y)

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

    4x
    ...3x50 SWOLF :60
    ...2x25 Fast breakouts :45
    ...50 Fast :60 [:28, :28, :27, :27]

    400 Easy
    Broken 100 FL [:60 (:29 at the 50)]

    300 Easy
    Broken 100 FR [:55]

    100 Easy

    Total:
    3000y (Kick 200y)

    Last edited by hurrgtsa; February 5th, 2021 at 07:07 PM.

  8. #28
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    416

    Re: 2020-2021 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    500 Swim
    200 Kick
    6x50 :60 Build/Drill (Odd: IMO, Even: FR)

    (Main Set by SwimMac Masters)
    5x100 1:20 [Skipped #4 and almost left practice]
    50 Easy BK 1:20
    4x100 1:15
    100 Easy BK 2:30
    3x100 1:12 [?, :11, :12]
    150 Easy BK 3:54
    2x100 1:10 [:08, :10]
    200 Easy BK 4:10
    1x100 Best effort [1:03]

    8x100 Kick with fins 1:30 (Odd: FR, Even: FLoB)

    Against stretch cord resistance
    3x25 1:00
    Extra rest 1:00
    3x25 1:00
    Extra rest 1:00
    2x25 1:00
    [Mostly :15-:17]

    100 Easy

    Total:
    4100y (Kick 1000y)

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

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

    5x100 Kick 2:00 with fins + drag/mesh on feet

    5x200 2:20 with fins [2:16]

    10x50 Kick :60 (Desc 1-3, 4-6, Hard 7-10)

    8x25 :45 Fast (1-2 Kick fins + chute, 3-6 Fins + chute + paddles, 7-8 no equipment)
    Rest :30
    2x50 Kick fast 2:00 [:38, :39]

    100 Easy

    Total:
    3900y (Kick 1350y)

    WED
    400 FRIM
    8x75 2x(1:05, :60, 1:10, :55)

    4x
    ...3x75 1:15 (1: FR/FL/FR, 2: FL/FR/FL, 3: FL)
    ...25 Easy :45

    400 5:20 [5:00]
    300 4:00 [3:45]
    200 2:40 [2:30]
    100 1:20 [1:13]
    Rest :40
    100 Pull 1:15
    200 Pull 2:30
    300 Pull 3:45
    400 Pull

    8x75 Kick 1:25 (Odd: FL/FR/FL, Even: FR/BR/FR) FR hard, STR easy

    100 Easy

    Total:
    4700y (Kick 600y)

    THU
    800 Swim
    8x25 V-sprint :30

    4x with Ultimate Drag Suit
    ...50 Kick 1:05
    ...50 Drill :55
    ...75 Easy BK 1:30
    ...75 Fast 1:30 [:50, :51, :50, :48]

    8x25 FL :30
    100 IM 1:30
    8x25 FL :30
    4x100 BK 1:30
    100 IM 1:30
    8x25 FL :30
    4x100 BK 1:30
    6x50 BR :50
    100 IM 1:30

    10x50 Kick fins + drag/mesh on feet 2x(:60, :55, :55, :60, :50)
    Rest 1:00
    8x25 Fast Kick :45 [most on :19, 2 or 3 on :18]
    Rest 2:00
    4x50 2:00 (Odd: Kick, Even: Fast) [Kick :39, :39, Swim :27, :26]

    100 Easy

    Total:
    5000y (Kick 1000y)

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

    4x25 Hard kick :30
    2x50 Easy BK :60
    50 Fast 2:00 [:27]
    100 Easy 3:00
    4x25 Hard kick :30
    2x50 Easy BK :60
    75 Fast 2:00 [:43]
    125 Easy 3:00
    4x25 Hard kick :30
    2x50 Easy BK :60
    100 Fast [:59]
    100 Easy

    20x25 :30 Kick with fins (Odd: UW K, Even: FLoB)

    100 Easy
    50 Easy pull + chute

    300 Pull for time [3:00]
    100 Easy

    Total:
    3200y (Kick 1000y)
    Last edited by hurrgtsa; February 12th, 2021 at 07:05 PM.

  9. #29
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    Re: 2020-2021 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    500 Swim
    4x IMO
    ...50 Kick :60
    ...50 Drill :60
    ...25 Build :30

    4x100 1:10 [:07, :09, :08, :09]
    100 Easy 3:00
    3x100 1:10 [:08, :10, :11]
    100 Easy 2:30
    2x100 1:10 [<:10, <:10]
    100 Easy 2:00
    1x100 1:10 [<:10]

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

    Against stretch cord resistance...
    8x25 1:15 2x(2 FR, 2 FL) [FR :15-:16, FL :18, :18, :18, :22]
    8x25 with fins Kick 1:15
    8x25 1:15 2x(2 FR, 2 FL) [FR :15-:16, FL :18]

    100 Easy

    Total:
    4000y (Kick 1400y)

    TUES
    400 FRIM
    100 IM Kick
    400 FRIM
    4x25 Kick IMO Build :40

    16x25 @ 100 pace [8 on :13 then all on :14]

    10x50 Kick 2x(:60, :55, :50, :60, :50)

    4x300 4:00 (Odd: 50 Easy/25 Hard, Even: 25 Easy/50 Hard) [3:47, :45, :50, :43]

    Fast, with fins...
    100 2:00 [:54]
    2x50 1:30 [:25]
    4x25 1:00 [:11]

    100 Easy

    Total:
    3500y (Kick 700y)

    WED
    1000 SKIPS

    [Written by swimplifly]
    4x
    ...3x50 :45
    ...150 2:30 (25 FL/100 FR/25 FL)
    Rest :30
    3x
    ...3x50 :50
    ...150 2:30 (50 FL/50 FR/50 FL)
    Rest :30
    2x
    ...3x50 :55
    ...150 2:30 FL [2:01, :03]
    Rest :30
    1x
    ...150 Easy 2:30
    ...3x50 FL :45

    100 Kick for time [1:26]

    100 Easy

    Total:
    4200y (Kick 300y)

    THU
    500 Swim
    200 Kick
    12x25 :35 with fins (Odd: 12.5 streamline/12.5 fast swim; Even: 12.5 UW/flip/12.5 fast UW)

    3x100 2:00 [:59, 1:01, 1:02]

    3x100 BK 1:30
    8x25 :20
    200 BK 3:00
    8x50 :40
    200 BK 3:00
    8x25 :20
    3x100 BK 1:30

    4x25 :45 chute + fins + paddles [:14, :14, :14, :15]
    50 Easy 1:30
    2x50 1:30 fins + paddles [:23, :24]
    50 easy 2:00
    100 3:00 fins [:54]
    50 easy 2:30
    50 fast [:26]

    100 easy

    Total:
    3700y (Kick 425y)

    FRI400 Swim
    300 IM KDS
    8x25 v-sprint :30
    100 Kick
    8x100 3:00 [:60, :01, :01, :01, :02, :03, :03, :04]
    100 Easy 4:00
    2x100 3:00 [:01, :02]

    4x (1st 2 rounds with Fins + mesh/drag on feet)
    ...25 Hard Kick :30
    ...50 Easy Kick 1:15
    ...75 Hard Kick 1:30
    ...50 Easy Kick 1:15

    16x25 :30 @ 100 pace with fins, 4 K each wall, finish on feet [:12, :13->]

    100 Easy

    Total:
    3400y (Kick 1000y)
    Last edited by hurrgtsa; February 19th, 2021 at 04:01 PM.

  10. #30
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    Re: 2020-2021 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    400 FRIM
    200 IM Kick
    200 FL (25 drill/25 swim)
    4x50 V-sprint :60

    2x
    ...2x100 1:20
    ...1x100 1:15
    ...1x100 1:20
    ...1x100 1:10
    5x100 1:20

    10x50 Kick (5 @ :55, 5 @ :60)

    With fins + paddles
    100 fast 1:30 [:51]
    75 easy 1:30
    50 fast 1:00 [:24]
    25 easy :45
    25 easy :45
    50 fast 1:00 [:24]
    75 easy 1:30
    100 fast 1:30 [:54]
    Rest 1:00
    75 fast 1:30 [:39]
    50 easy 1:00
    25 fast :45 [:11]
    25 fast :45 [:11]
    50 easy 1:00
    75 fast [:39]

    8x25 FL with Finis Ultimate Drag Suit 1:00 [:14, ->, :15, :15]
    25 FL [:13]

    75 Easy

    Total:
    4100y (Kick 700y)

    TUES
    6x100 (Odd 1:20, Even 1:30)
    200 IM Kick
    8x25 RIMO :30 (Odd: 12.5 fast, Even: Build)

    20x25 :30 USRPT with Drag suit 4 kicks each wall [:14, :15, most on :16]



    7x200 2:50 (Odd: 50 FR/100 BK/50 FR, Even: 75 FR/50 BR/75 FR)


    2x
    ...4x75 easy kick with fins + mesh 1:30
    ...Rest :30

    ...3x50 Fast kick 1:20 [FR :45, :43, :43; FL :44]


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

    Total:
    4100y (Kick 1100y)

    WED
    600 Swim
    200 IM Drill
    8x25 V-sprint :30

    10x50 FL :60 [:33, ->, :34, :34, :34]

    5x200 IM Easy 3:00 as 25 FR/25 IMO

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

    12x75 1:15 with fins, easy arms + build legs by 25 (Odd: FR, Even: BK)

    8x25 1:00
    ...4 chute + fins + paddles [:13]
    ...2 fins + paddles [:10, ?]
    ...2 fins [:11]

    100 Easy

    Total:
    3800y (Kick 0y)

    THU

    500 Swim
    100 Kick
    16x25 2x(4 Swim :30, 4 Kick :35) (Odd: 12.5 fast, Even: Build)

    100 Fast 1:40 [1:03]
    75 Fast 1:20 [:47]
    50 Fast 1:00 [:30]
    25 Easy 1:00
    100 Fast 1:40 [1:03]
    75 Fast 1:20 [:47]
    50 Easy 1:20
    25 Fast :40 [:13]
    100 Fast 1:40 [1:03]
    75 Easy 1:40
    50 Fast 1:00 [??]
    25 Fast :40 [:13]
    100 Easy 2:00
    75 Fast 1:20 [:45]
    50 Fast 1:00. [:29]
    25 Fast [:13]

    5x100 Kick with fins 1:30 (Odd: Side, Even: FLoB)
    Rest 1:00
    10x100 Pull 1:10 [Red strokemaker]

    8x25 FL 1:00 fast with Ultimate Drag Suit. [:15, ->, :14, :14, :14]
    25 Easy
    25 FL fast [:13]

    4x25 1:30 fast against stretch cord [:14]
    25 Easy
    25 FL fast [:13]

    100 Easy

    Total:
    4000y (Kick 800y)

    FRI
    400 Swim
    300 IM KDS
    8x25 :35 (Odd: 12.5 UW, fast breakout, easy; Even: FLoB kick)
    100 Drill

    3x
    ...100 FLoB Kick 2:00
    ...75 FL Drill 2:00
    ...75 FL 2:00 at :05+ under 100 goal [:47, :46, :46]

    50 Easy

    8x50 Fast 2:00 [:27]

    4x
    ...2x25 UW K with fins :35
    ...2x25 Fast K :40 [:20-21]
    ...100 Fastish Kick 2:00 [1:45, :43, :41, :40]
    ...50 Easy :60

    1000 pull [12:05, red strokemaker]

    8x25 :55 @ 100 pace, finish on feet [:13]
    100 Easy

    Total:
    4500y (Kick 1200y)

    Last edited by hurrgtsa; February 26th, 2021 at 04:57 PM.

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