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.
If you use these workouts and you intend to taper for a spring competition, please note that no taper is planned for the spring with these practices.
You might choose to reference the workouts leading up to and including the week of December 6th, 2016 on Page 1 of this thread. The taper then was for a 3 day SCY meet that began on Fri, Dec 9.
The next taper will be for the LCM season, probably in late July.
MON
1000 CH
3x (STR is IMO by round)
...100 STR K 2:00
...4x50 STR :50
...200 IM on 3:00, 2:50, 2:45 by round
500 with fins as 50 K, 25 easy swim, 25 fast swim
8:00 K as 25 fast, 12.5 easy
100 Easy
Total:
3500y (Kick 700y)
60 min
TUES
400 Swim
300 IM KDS
200 Pull
4x25 :30 V-sprint
5x200 3:20 50 swim/100 kick/50 swim
4x
...50 K (25 on each side) :60
...25 6 kick/1 pull drill :30
...25 DPS :30
...50 fingertip down, catchup back :60
...50 DPS :30
...50 try to go exactly :30 with fewest strokes as possible
200 Fly K on back (easy)
25 Race
75 easy
Total:
3300y (Kick 975y)
60+ min
WED
1000 SKIPS
SCY OPTION
4x
...2x25 K (12.5 UW) :35
...2x25 easy arms, fast K :30
...1x50 one arm drill :60
...1x50 minimum stroke count :60
...1x50 SWOLF :60
1500 swim, not hard. BC3, focusing on good walls
Total:
3000y (Kick 400y)
60 min
LCM OPTION
3x
...6x50, odds :10 SR, evens :15 SR
#1 & 2: K on side (12.5 UW)
#3: 25 with easy arms & fast K, 25 catchup drill
#4: minimum stroke count
#5: SWOLF
#6: easy
100 Free fast
500 Bk K
50 Easy
50 Fly fast
100 Easy
Total:
2700m (Kick 1000m)
60 min
THURS
700 swim
6x50 K (Odds: Stroke, Evens: Free) 1:00 (1:10 LCM)
SCY Option
2x
...2x50 FL :50
...2x50 BK :45
...1x100 BR K 2:00
...1x200 FR Neg split 2:40
2x
...5x50 :60 @ 200 pace
...5x100 1:20, recovery
100 Easy
Total:
60 min
3600y (Kick 500y)
LCM Option
2x (2nd round with fins except on BR K)
...2x50 FL :50
...2x50 Bk :50
...1x100 Br K 2:15
...1x200 FR Neg split 3:00
5x50 :60 @ 200 pace
5x100 1:30
50 Easy
50 Fly for time
100 Easy
Total:
60 min
3000m (Kick 500m)
FRI
Off - Good Friday
If you use these workouts and you intend to taper for a spring competition, please note that no taper is planned for the spring with these practices.
You might choose to reference the workouts leading up to and including the week of December 6th, 2016 on Page 1 of this thread. The taper then was for a 3 day SCY meet that began on Fri, Dec 9.
The next taper will be for the LCM season, probably in late July.
MON
1000 CH
3x (STR is IMO by round)
...100 STR K 2:00
...4x50 STR :50
...200 IM on 3:00, 2:50, 2:45 by round
500 with fins as 50 K, 25 easy swim, 25 fast swim
8:00 K as 25 fast, 12.5 easy
100 Easy
Total:
3500y (Kick 700y)
60 min
TUES
400 Swim
300 IM KDS
200 Pull
4x25 :30 V-sprint
5x200 3:20 50 swim/100 kick/50 swim
4x
...50 K (25 on each side) :60
...25 6 kick/1 pull drill :30
...25 DPS :30
...50 fingertip down, catchup back :60
...50 DPS :30
...50 try to go exactly :30 with fewest strokes as possible
200 Fly K on back (easy)
25 Race
75 easy
Total:
3300y (Kick 975y)
60+ min
WED
1000 SKIPS
SCY OPTION
4x
...2x25 K (12.5 UW) :35
...2x25 easy arms, fast K :30
...1x50 one arm drill :60
...1x50 minimum stroke count :60
...1x50 SWOLF :60
1500 swim, not hard. BC3, focusing on good walls
Total:
3000y (Kick 400y)
60 min
LCM OPTION
3x
...6x50, odds :10 SR, evens :15 SR
#1 & 2: K on side (12.5 UW)
#3: 25 with easy arms & fast K, 25 catchup drill
#4: minimum stroke count
#5: SWOLF
#6: easy
100 Free fast
500 Bk K
50 Easy
50 Fly fast
100 Easy
Total:
2700m (Kick 1000m)
60 min
THURS
700 swim
6x50 K (Odds: Stroke, Evens: Free) 1:00 (1:10 LCM)
SCY Option
2x
...2x50 FL :50
...2x50 BK :45
...1x100 BR K 2:00
...1x200 FR Neg split 2:40
2x
...5x50 :60 @ 200 pace
...5x100 1:20, recovery
100 Easy
Total:
60 min
3600y (Kick 500y)
LCM Option
2x (2nd round with fins except on BR K)
...2x50 FL :50
...2x50 Bk :50
...1x100 Br K 2:15
...1x200 FR Neg split 3:00
5x50 :60 @ 200 pace
5x100 1:30
50 Easy
50 Fly for time
100 Easy
Total:
60 min
3000m (Kick 500m)
FRI
Off - Good Friday
