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

[hurrgtsa]

Week of Dec 21 to go here

[hurrgtsa]

Week of Dec 28 to go here

[hurrgtsa]

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

[hurrgtsa]

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)

[hurrgtsa]

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)

[hurrgtsa]

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)

[hurrgtsa]

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)

[hurrgtsa]

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)

[hurrgtsa]

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)

[hurrgtsa]

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)

[hurrgtsa]

MON
500 Swim
200 Kick
With fins :30
...4x25 12.5 fast
...4x25 Build
...4x25 v-sprint

2x200 2:40
1x200 2:30
1x200 2:40
1x200 2:20 [2:21]


4x25 Kick :45
2x200 (Odd: 2:45 75 Swim/50 Kick/75 Swim, Even: 3:15 50 Swim/100 Kick/50 Swim)
4x50 Kick 1:15 fast
2x200 (Odd: 2:45 75 Swim/50 Kick/75 Swim, Even: 3:15 50 Swim/100 Kick/50 Swim)
4x75 kick 1:45
2x200 (Odd: 2:45 75 Swim/50 Kick/75 Swim, Even: 3:15 50 Swim/100 Kick/50 Swim)

8x25 :55 @ 100 pace, finish on feet [:13, :14, :13->]

100 Easy

Total:
4100y (Kick 1250y)