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.
Sorry, what's the "I" in "SKIPS" mean? IM? My normal (boring) warmup these days is 200 or 300 DKSP. I find my shoulders like it better if I'm a bit more warmed up before swimming or pulling. And fly or IM are right out.
Yes, the I is for IM as either drill,swim,or drill+swim. A lot of times I'll one-arm at least 25 of the fly. Sometimes I'll drill the whole 200, sometimes I'll do it as 25 drill/25 swim and sometimes I'll just swim it.
(See the very first post of this thread for common acronyms that I use.)
Sorry, what's the "I" in "SKIPS" mean? IM? My normal (boring) warmup these days is 200 or 300 DKSP. I find my shoulders like it better if I'm a bit more warmed up before swimming or pulling. And fly or IM are right out.
MON
400 Swim
300 IM KDS
200 Pull
4x25 build, :10 SR
4x IMO
...50 K :60
...50 Fastish :60
...100 IM 1:30
200 IM
Easy 50
2x
...2x50 :50 (4 fast strokes off each wall)
...2x100 Bk pull 1:30
Easy 100
3x200 Kick with fins 3:00
Easy 50
50 K for time
100 Easy
Total:
3550y
60+ min
TUES
200 Swim
200 IM Drill
200 Kick
200 Pull
4x50 with fins :50 (25 UW, 25 build)
10x100 1:30 Best average
(Compare to Oct 3rd and Oct 31st practices)
4x
...8x25 IMO :30 (Odd: Easy, Even: Fast)
600 Pull
100 Easy
Total:
3500y
60+ min
WED
600 (as 150 Fr/50 Str (Str IMO))
300 (as 25 scull, 50 kick)
4x25 :30 V-sprint (fast/easy, easy/fast, easy, fast)
3x (all on 200 pace)
...2x50 :60
...1x50 :55
...1x50 :50
2x
...4x200 with fins as 50k/150swim, 50swim/50kick/100swim, 100swim/50kick/50swim, 150swim/50kick
Round #1: Free on 2:50
Round #2: CH on 3:00
100 for time
100 Easy
Total:
3400y
60 min
THURS
800 SKIP
4x50 :50 with fins (25 drill, 25 build)
3x100 2:00 for time
The following kick set is adapted from www.youtube.com/watch
4x50 K 1:30
100 K 2:00
4x50 K 1:30
200 K 4:00
4x50 K 1:30
300 K 6:00
25 K for time
50 Easy
25 for time
100 Easy
Total:
60 min
2700y
FRI
400 Swim
6x100 (2x 1:30, 1:25, 1:20)
3x200 2:20
100 K 3:30
2x200 2:20
100 K 3:30
1x200 2:20
100 K 3:30
100 Pull 1:15 (with paddles)
200 Pull 2:30
300 Pull 3:45
400 Pull 5:00
6x50 :45 with fins, paddles & Finis Ultimate Drag (Odd: Easy/fast, Even: Fast/easy)
25 Fly
125 Easy
Total:
3950y
60 min
MON
500 Swim
2x (continuous)
...25 Scull
...50 Drill
...75 Swim
...100 Kick
5x100 1:40
4x200 2:40
3x300 3:40
2x400 4:40
1x500 Best effort
100 Easy
Total:
4600y
>60 min
TUES
40x100 as...
10x100 1:30 (warmup)
2:00 rest
10x100 1:25
1:00 rest
10x100 1:20
2:00 rest
9x100 1:15
1x100 Easy
Bonus: 50 for time , 100 easy
Total:
4000y or 4150y with bonus
60 min
WED
1000 SKIPS
3x
...2x75 1:20 (scull/drill/DPS by 25)
...#x50s on :60 (200 race pace; Round 1: 8x50, Round 2: 6x50, Round 3:4x50)
...100 K 2:00
200 K with fins
100 easy
Total:
3050y
55 min
THURS
1000 Choice
12x25 :35 with fins
Odds: UW K
Evens: Fly 2 down, 1 up (1st 3); Free BC1 (2nd 3)
4x (IMO by round)
...100 K 2:00
...75 K 1:30 fast
...50 K 1:100
...25 K :30 fast
7x150 Back, with fins 2:05
#1: 1st 50 fast
#2: 2nd 50 fast
#3: 3rd 50 fast
#4: 1st and 3rd 50 fast
#5: 1st and 2nd 50 fast
#6: 2nd and 3rd 50 fast
#7: all fast
100 Easy
Total:
3450y
60 min
FRI
4x
...200 (Odd round: swim, Even round: IM drill)
...50 K (IMO by round)
5x100 Pull (all with paddles) 1:10
3x50 scull/drill 1:10
4x100 Pull 1:10
3x50 K 1:10
3x100 Pull 1:10
3x50 Fl/Ba/Br 1:10
2x100 Pull 1:10
3x50 UW K 1:10
1x100 Pull 1:10
6x50 :60 with fins and paddles and Finis Ultimate drag suit (Odd: Easy, Even: fast)
:60 extra rest to remove Finis Ultimate drag
1x50 with fins and paddles
100 Easy
Total:
3450y
60 min
