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

  1. #21
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    Dec 2014
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    411

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

    Week of Dec 21 to go here

  2. #22
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    Dec 2014
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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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    Dec 2014
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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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    Dec 2014
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    411

    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
    Very Active Member
    Join Date
    Dec 2014
    Posts
    411

    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.

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