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
2x
...4x100 Odd: 1:20, Evens: 1:30
...100 K 2:00
4x200 IM 3:00
4x100 Pull 1:20
3x200 IM 3:00
2x200 Pull 2:30
2x200 IM 3:00
1x400 Pull 4:50
1x200 IM 3:00
4x100 Pull 1:10
100 Easy
Total:
70 min
4700y (Kick 200y)
TUES
500 Swim
4x125 IM :10 SR (#1 50 Fly K, #2 50 Bk K, etc)
3x
...200 K 4:00
...4x50 K hard 1:30
200 pull with kickboard
100 easy
Total:
2500y (Kick 1400y)
50+ min
WED
400 Swim
300 IM KDS
200 Pull
100 Kick
500 6:40
5x100 1:20
300 Back 4:30
3x100 Back 1:30
10x50 Kick :60
300 Pull for time, no paddles
4x25 Kick with fins + added mesh/drag on feet :30
100 Easy
Total:
3600y (Kick 800y)
60 min
THURS
1000 as 400 swim/100 kick
All on :30 SR
400 Pull
400 Swim
300 Pull
300 Swim
200 Pull
200 Swim
All on :40 for SCY or :45 for LCM
4x50 Easy
1x50 Hard
3x50 Easy
1x50 Hard
2x50 Easy
1x50 Hard
50 Easy
50 Fly for time
100 Easy
Total:
3600y/m (Kick 200y/m)
60 min
FRI
6x100 (2x1:20, 1:25, 1:30)
200 Kick
4x50 Drill/Build :60
20x25 :30 at 100 pace
100 Easy 3:00
4x (all with fins; odd round: free, even round: stroke)
...2x25 UW K :30
...2x50 K :45
...2x25 Swim :30
500 Pull 6:30
500 Kick as 4x(12.5 easy, 25 hard, 25 easy, 12.5 hard) then 100 easy then 100 hard
50 Easy
50 race
100 Easy
Total:
3600y (Kick 1300y)
70 min
MON - LCM
400 Swim
200 Kick
6x50 :60 (Drill, Easy, Build)
4x100 1:20
100 Easy on about 3:00
3x100 1:20
100 Easy on about 3:00
2x100 1:20
100 Easy on about 3:00
1x100 1:20
100 Easy
6x50 Kick 1:10
100 from dive
3x
...50 Fast
...50 Easy
50 Easy
Total:
65 min
3050m
TUES - SCY
400 Swim
300 IM KDS
8x25 :30 (1: Easy, 2: UW, 3: Easy/Fast, 4: Fast/easy)
100 Kick
This set comes from Sweetenham's "Championship Swim Training"
4x50 1:30 All 50s at 2nd 50 of 100 pace
1x25 :45 fast
3x50 1:30
2x25 :45 fast
2x50 1:30
3x25 :45 fast
1x50 1:30
4x25 :45 fast
3x
...25 STR + 75 FR 1:40
...50 STR + 50 FR 1:40
...75 STR + 25 FR 1:40
...100 STR 1:40
1:20 rest
50 Fly for time
100 Easy
Total:
65+ min
3100y
WED-LCM
400 Swim
2x with fins
...4x50 Drill :55
...100 Kick 2:00
None of this is meant to be fast...
2x300 Pull, no paddles 4:30
4x50 Kick 1:15
4x150 Pull, no paddles 2:15
2x100 Kick 2:30
6x100 Pull, finger paddles 1:30
200 Kick 5:00
12x50 Pull, paddles :45
4x50 Kick as
Odd: Fast on 1:00
Even: Easy on 2:00
100 Easy
Total:
80 min
4300m (Kick 1000m)
THURS - LCM
400 Swim
300 IM 25 Drill, 50 Kick
300 50 CH Easy, 25 IMO fastish
All on :25 rest. None of it is intended to be fast, just swim through it.
400 IM
300 IM
200 IM
100 IM
4x50 IMO :60 UW AFAFAP then fast with fins
4x50 :60 with parachute, fins + paddles
400 easy kick with fins
50 fast with fins + paddles
100 easy
Total:
70? minutes
3000m (Kick 600m)
FRI - SCY
300 Swim
200 Kick
4x50 Drill/Build :55
3x100 1:30, Desc
50's are all on 200 pace or better.
4x50 1:30
100 Easy 2:00
3x50 1:30
3x50 1:20
100 Easy 2:00
4x50 1:10
4x50 1:00
100 Easy 2:00
3x50 :50
100 Easy 2:00
2x50 :40
100 Easy
Total:
60 min
2650y
MON - LCM
600 Swim
400 IMO as 25 kick, 25 scull, 25 drill, 25 build
10x100 1:25
2x with fins. Round #1 is Fly, Round #2 is CH
...50 Drill :60
...50 Kick :60
...50 Drill :60
...100 Swim 1:30
800 Kick with fins as 25 hard, 50 easy (then extra 50 easy at the end)
50 Fly for time
50 Easy
Total:
70+ min
3400m (Kick 1000m)
TUES - LCM
400 Swim
300 IM KDS
4x50 :60 (25 drill, 25 build)
100 Kick (25 hard, 25 easy)
This set derives from a set used by the Stingrays
All of the 50's are fast
1x50 1:00
100 Easy 2:30
2x50 1:15
100 Easy 2:30
3x50 1:20
100 Easy 2:30
4x50 1:30
100 Easy 3:00
3x50 1:20
100 Easy 3:00
2x50 1:15
100 Easy 3:00
1x50
400 Pull DPS with paddles
300 Easy back Kick with fins
100 Easy
Total:
75 min
3200m (Kick 400m)
WED - LCM
500 Swim (75 Free, 50 Back)
100 Kick, no board
4x50 :05 SR (Odd: BC2/3/4/5, Even: Build)
8x25 :35 Treading water between odd & evens (Odd: 12.5 fast, 12.5 easy; Even: 25 fast)
4x100 Back 1:45
2x50 Back K 1:10
3x100 Back 1:40
2x50 Back K 1:10
2x100 Back 1:35
2x50 Back K 1:10
1x100 Back 1:30
2x50 Fly K on back 1:10
800 Pull, no paddles. Focus on technique and holding constant pace
5x50 K 1:15
:45 extra rest
50 K for time
100 Easy
Total:
70+ min
3600m (Kick 800m)
THURS - SCY
600 Swim
200 Kick
4x50 :55 BC2/3, 3/4, 4/5, 5/6
8x25 :30, First 15y fast and...
#1: 10 UW K
#2: 9 UW K.
etc
#8: 3 UW K
6x (Odd rounds: Free, Even rounds: IMO)
...50 K :60
...25 BC :30 (Fly: 2 down, 1 up, Back: eh, Br: double pullout, Fr: BC4)
...50 Drill :55
...75 Swim easy 1:15
50 Easy
Broken 100 as 50, :10 SR, 25, :05 SR, 25
150 Easy
Total:
50 min
2700y (Kick 500y)
FRI
Off - meet
