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

  1. #1
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    2020-2021 Competitive Workouts (Roswell & Alpharetta, GA)

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

    MON
    1000 SKIPS

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

    300 3:45
    3x100 BK 1:30
    2x150 1:55
    3x100 BK 1:30
    3x100 1:15
    3x100 BK 1:30
    4x75 :55
    3x100 BK 1:30
    6x50 :40
    3x100 BK 1:30
    12x25 :20

    5x100 Kick with fins 1:30 (25 UW K/75 BK K)

    100 Kick for time [1:27]

    100 Easy

    Total:
    5500y (Kick 1300y)

    TUES
    500 swim
    200 kick
    12x25 v-sprint :30

    16x25 :30 @ 100 pace [:13 on all except :14 on #4, 7, 9, 11]

    3x
    …400 with fins (By round 4:40, 4:50, 5:00)
    …300 with fins (By round 3:30, 3:40, 3:50)
    …200 with fins (By round 2:20, 2:30, 2:40)
    …100 with fins 1:10
    …6x50 Kick no fins (By round 1:10, 1:05, 1:00)
    ...Rest :20 (back to top)

    8x100 Kick 2x(2:00, 1:50, 1:55, 1:45)

    8x25 :45 IMO (Odd: Easy, Even: fast) [:13, :15, :18, :12]
    100 Easy

    Total:
    6400y (Kick 1900y)

    WED

    600 Swim
    8x50 :60 IMO (Odd: Scull/Drill, Even: Drill/Build)

    4x
    ...100 IM 1:30
    ...4x50 FL 1:10 [:35/6, :33, :32/3, :32/3]
    ...300 BK 4:30
    ...100 BR 1:40
    ...2x100 BR K 2:00
    ...100 BR 1:40

    8x25 FL :30 [:15-6]
    Rest 1:00
    7x100 Kick with fins 1:30 (Odd: BK K, Even: FL K on back)

    50 Easy
    50 FL for time [:30]

    100 Easy

    Total:
    6100y (Kick 1500y)

    THUR
    1000 SKIPS

    All on :60... All kick is hard... All ez is swim...
    1x50 Kick
    1x50 Easy
    2x50 Kick
    1x50 Easy
    3x50 Kick
    1x50 Easy
    4x50 Kick
    1x50 Easy
    5x50 Kick
    1x50 Easy

    2x (25's are all easy)
    ...400 FRIM 6:00
    ...10x25 FL :30
    ...300 FRIM 4:30
    ...8x25 BK :30
    ...200 FRIM 3:00
    ...6x25 BR :30
    ...100 IM 2:00

    100 FL for time [1:14]

    1000 Pull [11:01]
    100 Easy

    Total:
    6400y (Kick 950y)

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

    3x150 Desc 3:00 [1:51, :46, :43]
    4x100 Desc 2:00 [1:15, :12, :08, :04]
    5x50 Desc 1:00 [:37, :35, :33, :31, :29]
    200 Easy Kick 6:00
    2x150 Desc 3:10 [1:49, :41]
    3x100 Desc 2:10 [1:10, :06, :02]
    4x50 Desc 1:10 [:36, :33, :30, :28]
    150 Easy Kick 5:00
    1x150 Fast 3:15 [1:39]
    2x100 Desc 2:15 [1:08, :01]
    3x50 Desc 1:15 [:35, :31, :28]
    100 Easy Kick 4:00
    1x100 Fast 2:30 [:59]
    2x50 Desc 1:30 [:35, :27]
    50 Easy Kick 3:00
    1x50 Fast [:56]

    1600 IM Kick

    8x25 Scull
    50 Easy

    Total:
    6000y (Kick 2300y)
    Last edited by hurrgtsa; September 3rd, 2020 at 11:24 PM.

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

    MON
    500 Swim
    8x25 :35 (Odd: UW K, Even: Drill)
    6x50 :60 (Odd: K, Even: Build)

    Set from SwimMac Masters
    4x
    ...100 1:30
    ...125 1:30
    200 Easy 4:00
    4x
    ...75 1:10
    ...100 1:10
    200 Easy 4:40
    4x
    ...50 :50
    ...75 :50
    200 Easy 4:20
    4x
    ...25 :35
    ...50 :35

    Desc by each...
    500 Kick 10:00 [9:48]
    400 Kick 8:00 [7:28]
    300 Kick 6:00 [5:32?]
    200 Kick 4:00 [3:34?]
    100 Kick [1:36?]

    4x
    ...75 Easy 1:30
    ...25 Fast IMO :30

    100 Easy

    Total:
    6000y (Kick 1700y)

    TUES
    500 Swim
    200 Kick
    6x50 :60 (Odd: 25 Drill/25 Build IMO; Even: 25 UW K/25 Build FR)

    20x25 :30 with fins @ 100 pace [:12 except #4 on :13]

    2x
    ...200 2:40
    ...100 1:20
    ...100 1:15
    ...200 2:40
    ...100 1:20
    ...100 1:10 [:10, :11]

    4x100 Kick 2:00
    4x25 Fast Kick :45 [:20, :20, :18, :19]
    4x100 Kick with fins 1:30
    4x25 Fast Kick with fins :30 [:15]

    100 Easy

    Total:
    4200y (Kick 1200y)

    WED
    1000 SKIPS

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

    [All pull with blue strokemakers]
    2x150 Pull 2:15 (Desc 1->2)
    300 BK 4:30
    4x150 Pull 2:15 (Desc 1->4)
    300 BK 4:30
    6x150 Pull 2:15 (Desc 1->3, 4->6)
    300 BK 4:30
    8x150 Pull 2:30 (Desc 1->3, 4->6, Easy 7, Fast 8) [1:35]

    10x100 Kick 2x(2:00, 1:45, 2:00, 1:50, 1:40)

    200 Easy
    100 IM Fast [1:12 (:13 at the 25... middle 50 was awful)]
    100 Easy

    Total:
    6800y (Kick 1700y)

    THUR
    500 Swim
    200 Kick
    12x25 V-sprint :30 (Middle 4 kick)

    The "other Auburn sprint set" from https://www.yourswimlog.com/the-othe...swimmers-nuts/
    100x25 @ 100 pace (except for last 2 rounds as)...

    10x25 :60 [:13, :13, :13, :13, :12->]
    50 Easy :60
    10x25 :60 [:13, :13, :13, :13, :12/:13->]
    100 Easy 1:30
    10x25 :55 [:13 with 2-3 at :12]
    150 Easy 3:10
    10x25 :50 [:13]
    200 Easy 3:40
    10x25 :45 [:13]
    250 Easy 4:30
    10x25 :40 [:13]
    300 Easy 5:40
    10x25 :35 [:13]
    350 Easy 6:50
    10x25 :30 [:13, ..., :14, :14, :13, :14]
    400 Easy 9:00
    10x25 :25 [:13, :15->]
    450 Easy + 2:00 rest
    10x25 :20 [:14, :16, :16, :16, :17->]
    500 Easy

    Total:
    6250y (Kick 300y)

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

    12x25 Kick :35 3x(3 fast, 1 easy)

    With fins...
    3x100 FL 1:30
    3x100 BK 1:30
    3x100 BR 1:40
    2x100 FL 1:30
    2x100 BK 1:30
    2x100 BR 1:40
    1x100 FL 1:30
    1x100 BK 1:30
    1x100 BR 1:40
    Rest 1:00 (fins off)
    200 IM [2:33]

    7x100 Kick with fins 1:30

    100 Fins + paddles 2:00 [:50]
    2x50 Fins + paddles 1:30 [:24, :23]
    4x25 Fins + paddles 1:15 [:10]

    12x25 FL :30

    150 Easy
    50 FL fast [:29]
    100 scull
    100 easy

    Total:
    5000y (Kick 1200y)
    Last edited by hurrgtsa; August 18th, 2020 at 04:27 PM.

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

    MON
    400 Swim
    200 Kick
    8x50 :60 2x(Drill, UW/BK K, Drill, Build)

    1x100 1:15
    200 2:45
    2x100 1:15
    200 2:45
    3x100 1:15
    200 2:45
    4x100 1:15
    200 2:45
    5x100 1:15
    200 2:45

    100 Kick 2:00
    5x25 Kick :30
    200 Kick 4:00
    5x25 Kick :30
    300 Kick 6:00
    5x25 Kick :30
    400 Kick 8:00
    5x25 Kick :30

    100 Easy

    Total:
    5100y (Kick 1800y)

    TUES
    800 SKIP
    8x25 V-sprint :30

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

    3x
    ...200 BK 3:00
    ...100 BK K 2:00
    6x
    ...100 BK 1:25
    ...50 BK K 1:00
    12x
    ...50 BK :40
    ...25 BK K :30

    10x50 :55 @ 200 pace with fins [:25, :28, :27, :27, :27, :27, :27, :26, :26, :26]

    100 Easy

    Total:
    4800y (Kick 1100y)

    WED
    500 Swim
    200 Kick
    6x50 Drill :60

    5x200 Kick 3:00 with fins (50 BK/100 FL-on-back/50 BK)

    400 IM 6:00
    400 (2x200 IM) 6:00
    400 (4x100 IM) 6:00
    16x25 IMO :30
    Rest 1:00
    400 IM

    4x200 Pull 2:45 (with Finis Ultimate Drag suit) [2:30]
    Rest 1:00
    5x200 Pull 2:30 [2:18-9]

    100 ez
    100 fast with fins + paddles [:50]

    100 easy

    Total:
    6100y (Kick 1200y)

    THUR
    4x
    ...200 Swim
    ...50 Kick

    [Main sets A + B derived from SwimMac masters]
    5x
    ...200 2:30 [2:24]
    ...50 Easy :60
    ...200 IM 3:15
    ...50 Fast Kick 1:15

    3x (STR IMO by round)
    ...6x50 STR :60 (Desc 1->3, 4->6)
    ...100 Pull 1:30 BE 3/4/3/5
    ...6x50 STR :55 (25 Fast/25 Easy)
    ...100 Pull 1:30 BE 3/4/3/5

    4x50 2:00
    ...1) chute + mesh/drag (small) on feet + Finis Ultimate Drag + fins + paddles
    ...2) mesh/drag (small) on feet + Finis Ultimate Drag + fins + paddles
    ...3) Finis Ultimate Drag + fins + paddles
    ...4) fins + paddles

    100 Easy

    Total:
    6200y (Kick 450y)

    FRI
    Did not swim
    Last edited by hurrgtsa; August 24th, 2020 at 03:49 PM.

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

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

    400 IM 6:00
    300 IM 4:30
    200 IM 3:00
    100 IM 1:30
    Rest 2:00
    4x100 IMO 1:45 [FL 1:15, BK 1:25, BR 1:31, FR 1:09]
    8x50 IMO :60 [FL :34, :34; BK :41, :39; BR :43, :43; FR :32, :31]
    16x25 IMO :30 [?, ?, ?, FR :14]
    800 IM Kick

    2x25 fast with fins + paddles 1:00 [:10]
    100 Easy

    Total:
    4150y (Kick 1000y)

    TUES
    [Did not swim]
    600 Swim
    200 Kick
    8x25 :35 (Odd: UW, Even: Build)

    4x25 :20
    4x50 :40
    4x75 1:00
    4x100 1:20
    Rest 1:00
    4x100 1:20
    4x75 1:00
    4x50 :40
    4x25 :20

    10x50 Kick :60
    100 Easy

    Total:
    3600y (Kick 800y) [0y]

    WED
    [Did not swim]
    300 Swim
    100 Kick
    4x50 Drill
    100 Kick
    300 Swim

    3x100 IM 1:30
    100 Kick 2:00
    200 2:45
    100 Kick 2:00
    3x100 IM 1:30
    Rest 1:00
    300 IM 4:30
    100 Kick 2:00
    200 2:45
    100 Kick 2:00
    300 IM 4:30

    10x50 Kick :60
    100 Easy

    Total:
    3600y (Kick 1100y) [0y]

    THUR
    1000 SKIPS

    4x50 :40
    2x100 1:20
    1x200 2:40
    4x75 1:00
    2x150 2:00
    1x300 4:00
    4x100 1:20
    2x200 2:40
    1x400 5:20

    8x25 fins + paddles :50 [:10-11]

    12x50 Kick 2(:60, :55, :60, :50, :60, :50)

    100 Easy

    Total:
    4600y (Kick 800y)

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

    12x75 Kick 1:30 (Odd: hard/easy/hard, Even: easy/hard/easy)

    200 2:40
    1x100 BK 1:30
    200 2:40
    2x100 BK 1:30
    200 2:40
    3x100 BK 1:30
    200 2:40
    4x100 BK 1:30
    200 2:40

    100 easy pull

    300 pull for time [3:08]

    100 scull
    100 easy

    Total:
    4500y (Kick 1100y)
    Last edited by hurrgtsa; September 1st, 2020 at 03:21 PM.

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

    MON
    600 Swim
    100 Kick
    6x50 :55 with fins (Odd: 25 UW K/25 BK K, Even: 25 Drill/25 Build)

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

    8x150 2:30 (25 FL/50 BK/50 BR/25 FR) Desc 1->3, 4->6, 7->8

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

    4x25 1:00 (1-2: chute+fins+paddles, 3-4: fins+paddles) [:13, :13, :10, :10]

    100 Easy

    Total:
    4300y

    TUES
    6x100 2x(1:40, 1:30, 1:20)
    200 Kick
    8x25 V-sprint :30

    8x100 Kick 2x(2:00, 1:55, 1:50, 1:45)

    28x25 :30 as (4 FR, 4 FL, 4 FR, 4 BK, 4 FR, 4 BR, 4 FR)

    5x200 2:20 with fins. [2:16, :14, :16, :17, :19]

    50 kick for time [:37]

    100 Easy

    Total:
    3650y (Kick 1050y)

    WED
    4x
    ...200 Swim
    ...50 Kick RIMO

    12x25 :35 Fast kick with added drag/mesh on feet (small)

    3x IMO by round
    ...25 STR :25
    ...75 FR :60
    ...50 STR :50
    ...75 FR :60
    ...75 STR 1:15
    ...75 FR :60
    ...100 STR 1:40 [1-armed the FL]
    ...75 FR :60

    2x
    ...2x50 Fast 1:30 [:28, :29, :30, :29]
    ...2x50 Easy. :45

    3x300 Pull 3:50 with Finis Ultimate Drag suit
    Rest 2:30
    100 Pull for time [:57, blue strokemaker, no wrist strap]
    100 Easy

    Total:
    4450y (Kick 500y)

    THU
    500 Swim
    300 IM KDS
    4x50 Build :60

    Main set from @thelaneline on Instagram...

    8x100 1:15 [:12, :13->:14]
    4x50 :60 Kick with fins (Desc 1->3, Easy 4)
    6x100 1:20 [:15-6]
    3x50 :60 Kick with fins (Desc 1->3)
    4x100 Pull 1:25 [1:05, 04, 03, 02; blue strokemaker]
    2x50 :60 Kick with fins, fast

    8x100 Kick 2:00 IMOx2

    100 Easy
    50 fast [:26]
    100 Easy

    Total:
    4300y (Kick 1350y)

    FRI
    [Did not swim]
    400 Swim
    300 IM KDS
    4x50 :60
    100 Kick

    36x50 as 6x (Odd rounds: STR, Even rounds: FR)
    ...1: Kick :60
    ...2: 25 Drill/Build :60
    ...3: DPS :60
    ...4-6: Desc :50

    12x50 Kick as 3x(:60, :55, 1:05, :50)

    100 Easy

    Total:
    3500y (Kick 1100y) [0y]

    SAT
    400 Swim
    300 IM KDS
    200 with fins (50 K/50 BK)
    4x25 IMO with fins (12.5 fast)

    All fast...
    4x50 1:15 with fins + paddles
    3x50 1:20 with fins
    2x50 1:30 no equipment

    50 Easy

    Total:
    1500y

    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; September 8th, 2020 at 02:58 PM.

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

    MON
    10x100 (Odd: FR 1:10, Even: BK 1:30)

    10x25 with fins (Odd: UW K/Rest :10, Even: Drill/Rest :15)

    10x25 with fins and stretch cord :45 (Odd: Kick against resistance, Even: Sprint with assistance)

    200 Swim easy [2:25]

    10x25 1:00 @ 100 pace, finish on feet [:13]

    10x100 Pull 1:10 [:03-:05, Blue strokemaker]

    100 Pull for time [:57-8, red strokemaker]
    100 Easy

    Total:
    3150y (Kick 250y)

    TUES
    600 Swim
    4x75 FL/BK/BR 1:30
    100 Kick

    2x
    ...400 5:20 (Take split at 300)
    ...300 4:00 (Faster than prior split; Take split at 200)
    ...200 2:40 (Faster than prior split; Take split at 100)
    ...3x100 1:20 (All faster than prior split)
    ...Rest 2:00

    Desc effort by each...
    400 Kick 8:00 [7:48]
    300 Kick 6:00 [5:48]
    200 Kick 4:00 [3:48]
    100 Kick 2:00 [1:48]

    4x25 fast 1:00 [:12]

    100 Easy

    Total:
    4600y (Kick 1100y)

    WED
    3x
    ...200 2:45
    ...100 IM Drill 2:00
    4x25 V-sprint :30

    4x (where N == # of round)
    ...2x50 :45
    ...1x50 :40
    ...1x50 :45
    ...Nx50 :35
    ...2x50 :45
    ...1x50 :40
    ...1x50 :45
    ...Nx50 :35

    8x100 Kick with fins 1:30 (4 BK, 4 on side) as 2x
    ...75 ez/25 hard
    ...50 ez/50 hard
    ...25 ez/75 hard
    ...100 hard

    50 FL fast [:30]
    100 Easy

    Total:
    4550y (Kick 800y)

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

    20x25 with fins @ 100 pace :30 [:11, :12, :12, :13, :12, :13, then 8 on mix of :12-3, last 6 on :12]

    6x200 Easy 3:30 as 2x(150 BK/50 BR, 125 BK/75 BR, 100 BK/100 BR)

    4x (Rounds 2 & 3 with fins + DragSox)
    ...100 Kick 2:00 Easy
    ...3x50 1:20 Hard

    100 Easy

    Total:
    3800y (Kick 1200y)

    FRI
    200 FRIM
    50 Kick
    200 IM Drill
    50 Kick
    5x100 1:20 [1:12, :14-:16 ->]

    2000 easy as 4x(100 FL/75 BK/50 BR/25 FR/25 FL/50 BK/75 BR/100 FR)
    ...100 FL as 25 swim/25 1-arm

    8x25 IMO :35 [FL :13, :14; BK :16, :16; BR :19, :19; FR :13, :13]
    Rest 3:20
    4x25 IMO :40 [:13, :15, :18, :13]

    100 Easy

    Total:
    3400y (Kick 100y)


    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; September 11th, 2020 at 11:53 AM.

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

    MON
    400 Swim
    200 Kick
    6x50 :55 Drill/Build (Odd: FR, Even: IMO)
    4x25 :30 (12.5 fast)

    1x200 2:40
    1x200 2:35
    2x200 2:40
    1x200 2:30

    12x50 FL 1:10 4x(1: Drill, 2: Easy, 3: Fast) [#2 :34-5, #3: :31]

    6x
    ...50 Kick 1:15
    ...75 Kick 1:15
    400 Kick (25 hard/12.5 easy)

    50 Easy

    Broken 100 as 50, Rest :10, 25, Rest :05, 25 [:56 (:28 at the 50)]

    100 Easy

    Total:
    4000y (Kick 1250y)

    TUES

    1000 SKIPS

    3x200 2:40
    6x25 FL :25
    Rest :30
    3x150 2:00
    6x25 FL :25
    Rest :30
    3x100 1:20
    6x25 FL :25
    Rest :30
    3x50 :40
    6x25 FL :25

    8x25 with fins 1:00 @ 100 pace, finish on feet [:12]

    50 Easy
    50 fast [:27]

    100 Easy

    Total:
    3500y (Kick 200y)

    WED
    700 Swim
    100 Kick
    8x25 with fins (Odd: UW K :30, Even: Build :35)

    3x100 2:00 Best effort [:60, 1:01, 1:03]

    3x100 BK 1:30
    100 BR 1:40
    200 BK 2:50
    4x50 BR :50
    200 BK 2:50
    100 BR 1:40
    3x100 BK 1:30

    5x100 K 2:00 with fins & added drag/mesh on feet

    12x25 :30 with fins @ 100 pace

    100 Kick for time [1:27]
    100 Easy

    Total:
    3700y (Kick 800y)

    THUR
    6x100 2x(1:20, :25, :30)
    4x with fins
    ...50 Drill RIMO :55
    ...25 UW K :30
    ...25 1-breath :30

    8x with fins
    ...125 1:40 (25 FL + 100 IM)
    ...100 BK Kick 1:30

    Total:
    2800y (Kick 900y)

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

    10x100 Pull 1:10

    200 BE 3/4/3/5 by 25 3:30
    8x25 FR :50 Fast
    200 BE 3/4/3/5 by 25 3:30
    8x25 Kick fast :35
    200 BK Easy 3:30
    8x25 :50 FL fast

    8x25 Stretch cord. 1:00 (Extra 2:00 before #5 and #7)
    ...Odd: Against resistance
    ...Even: With assistance

    100 Easy

    Total:
    3500y (Kick 200y)

    Follow me on Instagram at https://www.instagram.com/mmswammer/
    Last edited by hurrgtsa; September 29th, 2020 at 02:49 PM.

  8. #8
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    Re: 2020-2021 Competitive Workouts (Roswell & Alpharetta, GA

    MON
    8x100 2x(1:20, :25, :20, :30)
    200 Kick

    400 5:20
    300 3:45
    200 2:40
    100 1:15
    Rest 1:00
    10x50 Kick :60
    Rest 1:00
    100 1:20
    200 2:30
    300 4:00
    400 5:00

    2x25 1:00 Fast
    50 Easy

    Total:
    3600y (Kick 700y)

    FRI
    8x100 (Odd: 1:20/:25/:20/:30, Even: IM Drill 1:40)
    2x100 IM Kick 2:00

    10x
    ...100 1:25
    ...100 1:20
    ...100 1:15

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

    100 Scull
    100 Easy

    Total:
    4800y (Kick 200y)


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  9. #9
    Very Active Member
    Join Date
    Dec 2014
    Posts
    391

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

    MON
    400 Swim
    200 Kick
    16x25 V-sprint :30 with fins (4 Swim, 4 Kick, 4 Swim, 4 Kick)

    6x200 2:40/:35/:40/:30/:40/:30

    12x75 IM 1:20 (Odd: Swim/Kick/Swim, Even: Kick/Swim/Kick)

    3x50 2:00 (1: Swim, 2: Kick, 3: Swim) [:27, :39, :26]

    100 Easy

    Total:
    3350y (Kick 250y)

    TUES
    500 Swim
    100 Kick
    8x50 :60 Drill/Build (Odd: FR, Even: IMO)

    3x
    ...12x25 :30 STR (IMO by round)
    ...100 IM 1:30
    ...200 IM 3:00
    ...300 IM 4:30
    Rest 3:00
    12x25 FR with fins :30 @ 100 pace [:12]

    500 Kick
    100 Easy

    Total:
    4600y (Kick 600y)

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

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