These practices are written for the competitive USMS swimmers that meet at the Swim Atlanta pool in Roswell at noon. (Not all of the swimmers do this same practice.)
Come join us! Contact aaron@swimatlanta.com or (770) 992-7946
If you feel you're not in the shape that you once were, come anyway -- we were all in that same boat too -- you'll catch up! (Most of our swimmers only swim to stay in shape and they do not compete at all.)
The practices are primarily 60 minutes. Sometimes you'll see a shorter practice because we got in late or got out early. Occasionally you'll see a longer practice.
The general philosophy is mixed training of energy systems with usually one USRPT-inspired set each week.
These practices are intended to be geared for performance in 50s, 100s, and 200s; they may or may not lend themselves to decent 400/500s, 800/1000s, or 1500/1650s.
Some examples of common acronyms that will be used:
KDS: Kick drill swim
300 IM KDS: 4 times through in IM order (25 kick, 25 drill, 25 swim)
1000 SKIPS: 200 Swim, 200 Kick, 200 IM, 200 Pull, 200 Swim
1000 SKIDS: 200 Swim, 200 Kick, 200 IM, 200 Drill, 200 Swim
IMO by round: The stroke for first round of a set should be fly, second round should be back, etc
RIM or RIMO: Reverse IM or Reverse IM order
FRIM: IM except replace the fly with free
UW: underwater
BC4: Breathe every 4
CH: Choice
AFAFAP: As far as fast as possible
AFAP: As far as possible
- These are notes on my own performance. For example, means I was holding :28.
Only swim practices are specified here: any supplementary strength & conditioning activities will not be included in this thread.
Each post usually consists of five practices for one week; the post is usually updated with the daily practice as the week progresses.
MON
400 Swim
200 Kick
8x25 (Odd: UW on :15 SR; Even: 1 breath on 5 breath rest)
4x50 quarters :50 (#1: 1st 12.5 fast, #2: 2nd 12.5 fast, etc)
4x100 1:10
100 Easy K 3:00
3x100 1:10
100 Easy K 3:00
2x100 1:10
100 Easy K 3:00
1x100 1:10
300 4:00, Descend by 100
2x150 2:00, 1 easy, 1 fast
3x100 1:20, Descend 1-3
500 K with fins (200 Bk, 200 Fly on back, 100 Bk)
4x50 (25 all out, 25 easy) 1:30
100 easy
Total:
70 min
4000y
TUES
4x
...200 (#1: swim, #2: IM drill, #3: drill/swim by 25, #4: build each 50)
...50 K
3x
...8x50, 200 pace (Round #1 on :60, #2 on :55, #3 on :50)
...1x50 Easy :60
...3x50 Drill/swim :60
500 Pull with paddles
50 easy
4x50 (25 fast fly, 25 easy) 1:30
50 K for time
100 easy
Total:
3700y
70 min
WED
300 Swim
200 Kick
4x75 KDS
4x
...100 Free 1:20
...75 Str-Fr-Str by 25 1:15
...50 Str fast :60
...25 Str fast :30
8x75 K 1:15
#1: Fast, medium, fast
#2: Medium, fast, medium
#3: Easy, medium, fast
#4: Fast (then back through again)
100 easy
3x50 :60 (25 all out, 25 easy)
50 Race
100 easy
Total:
2800y
60 min
THURS
Off
FRI
6x100 (Odd: Free 1:20, Even: Back 1:30)
8x50 :60 IMO (Odd: Kick, Even: Drill/build)
2x
...12x25 :30 100 race pace
...4x25 :30 Kick fast
...100 Easy 4:30
6x200 all with paddles, #1-5 pull, #6 with fins
#1: pace 2:40
#2: build each 50 2:40
#3: desc by 50 2:40
#4: neg split 2:40 + extra :60 for equipment change
#5: pace with Finis Ultimate drag suit 2:40 + extra :60 for equipment change
#6: for time with fins + paddles
400 Easy bk kick with fins
8x25 (12.5 fast, 12.5 easy)
100 easy
Total:
80 min
3900y
MON
400 Swim
200 Kick
8x25 (Odd: UW on :15 SR; Even: 1 breath on 5 breath rest)
4x50 quarters :50 (#1: 1st 12.5 fast, #2: 2nd 12.5 fast, etc)
4x100 1:10
100 Easy K 3:00
3x100 1:10
100 Easy K 3:00
2x100 1:10
100 Easy K 3:00
1x100 1:10
300 4:00, Descend by 100
2x150 2:00, 1 easy, 1 fast
3x100 1:20, Descend 1-3
500 K with fins (200 Bk, 200 Fly on back, 100 Bk)
4x50 (25 all out, 25 easy) 1:30
100 easy
Total:
70 min
4000y
TUES
4x
...200 (#1: swim, #2: IM drill, #3: drill/swim by 25, #4: build each 50)
...50 K
3x
...8x50, 200 pace (Round #1 on :60, #2 on :55, #3 on :50)
...1x50 Easy :60
...3x50 Drill/swim :60
500 Pull with paddles
50 easy
4x50 (25 fast fly, 25 easy) 1:30
50 K for time
100 easy
Total:
3700y
70 min
WED
300 Swim
200 Kick
4x75 KDS
4x
...100 Free 1:20
...75 Str-Fr-Str by 25 1:15
...50 Str fast :60
...25 Str fast :30
8x75 K 1:15
#1: Fast, medium, fast
#2: Medium, fast, medium
#3: Easy, medium, fast
#4: Fast (then back through again)
100 easy
3x50 :60 (25 all out, 25 easy)
50 Race
100 easy
Total:
2800y
60 min
THURS
Off
FRI
6x100 (Odd: Free 1:20, Even: Back 1:30)
8x50 :60 IMO (Odd: Kick, Even: Drill/build)
2x
...12x25 :30 100 race pace
...4x25 :30 Kick fast
...100 Easy 4:30
6x200 all with paddles, #1-5 pull, #6 with fins
#1: pace 2:40
#2: build each 50 2:40
#3: desc by 50 2:40
#4: neg split 2:40 + extra :60 for equipment change
#5: pace with Finis Ultimate drag suit 2:40 + extra :60 for equipment change
#6: for time with fins + paddles
400 Easy bk kick with fins
8x25 (12.5 fast, 12.5 easy)
100 easy
Total:
80 min
3900y
