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 are using these practices, please assume there are four weeks until the taper meet. If you are using these workouts for a different timeframe then please adjust accordingly.
Compared to prior tapers from April or July 2016 in forums.usms.org/showthread.php or from Dec 2016 earlier in this thread, I intend to tone the last week down a bit more than I have in the past. I always have a hard time balancing rest with maintaining endurance and strength. So we'll see.
Also, my personal focus is going to be on 50 Free & Fly and 100 Free & Fly. Maybe 200 Free but probably not. So take that into consideration too.
MON - LCM
400 Swim
400 RIM (25 kick, 25 drill, 50 swim)
4x50 (10 UW Kick then build) :60
3x
...4x50 K 1:15
...3x100
Round #1: Kick is Fly; 100s are Fly on 1:40 as 50 1-arm drill, 50 swim
Round #2: Kick is BR; 100s are Back on 1:45
Round #3: Kick is FR; 100s are Free on 1:30
6x50 1:30 fast
4x300 Pull 4:30
50 Easy
100 Fast
50 Easy
100 Fast Kick
100 Easy
Total:
4400m (Kick 800m)
90 min
TUES
Off
WED - LCM
400 Swim
300 IM KDS
200 Pull no paddles
100 Scull/drill
10x50 :60 at 200 pace
200 Easy
8x25 against bungee 1:10
200 Easy BC 3/4
800 Pull with paddles
100 Easy
Total:
3000m (Kick 100m)
65 min
THURS - SCY
300 swim
200 with fins (25 drill, 25 swim)
8x25 :35 (#1: UW K, #2: fast/easy, #3: BC1, #4: fast/easy)
4x75 1:20, Desc by 25 with :05 after each 25
3x
...2x50 K 1:10
...4x50 Drill/easy :55
...12x25 :30 at 100 pace (Round #1: Free, #2: CH, #3: IM)
200 Easy K with Fins
25 race
75 easy
Total:
3100y (Kick 550y)
60+ min
THIS IS THE LAST HARD WEEK. Next week will be the end-of-season taper. If you are planning to compete at USMS Nationals then you will want to adjust accordingly.
MON - LCM
400 Swim
8x50 Odd: Kick, Even: Drill :10 SR
8x25 V-Sprint :30
10x50, 6 on 1:30 then 1:20, 1:10, 1:00, :50
8x25 on 1:30; 3 against bungee, 1 with bungee; Extra :60 after 4
100 Easy
4x25 sprint from dive
3x300 Pull 4:20, Desc by 100
100 Fly for time
100 Easy
Total:
80 min
3000m
TUES - SCY
4x
...200 (#1: swim, #2: IM drill, #3: BC3/4/3/4, #4: IM)
...50 K
4x200 2:45, Negative split, Desc 1->4
6x50 K :60 (Odd: Easy/Hard, Even: Hard/Easy)
Broken 100 2:00 as 50, :10, 25, :05, 25
500 Swim 7:30
10x50 :45 (Add extra :15 on #4 & #8), easy arms, hard K
:90 rest
Broken 100 2:00 as 50, :10, 25, :05, 25
10x25 K :45
8x25 :40, 12.5 fast
Easy 50
2x
...25 Fast
...50 Easy
3x
...25 Fast Fly
...25 Easy
25 Fast
25 Easy
Total:
80 min
4150y (Kick 750y)
WED - LCM
6x100 Odd: 1:30, Even: 1:45
8x50 :10-:15 rest, RIMO, Odd: 12.5 sprint, 37.5 drill, Even: 12.5 sprint, 37.5 kick
8x150 3:00. Extra :60 rest before #7 and #8. With fins + paddles
Odd: 50 for time + 100 easy
Even: 100 for time + 50 easy
(Compare to FRI of Week of Jul 10 from 2015 at forums.usms.org/showthread.php
2x200 2:00 Kick with fins, easy
4x50 K 1:10, No fins, Odd: Hard, Even: Easy
200 Easy
Total:
65 min
3000m (Kick 700m)
THURS - SCY
800 SKIP
8x25 :35 12.5 Fast, Odd: Free, Even: IMO
5x50 :60, Odd: 25 Fast fly/25 Easy CH, Even: 25 Easy CH/25 Fast Fly
50 Easy
200 for time
50 Easy
3x (STR is IMO by round)
...100 Drill 1:40 (25 Str, 25 Fr)
...200 3:20 (25 Str K, 25 Fr Sw)
...200 3:00 (25 Str, 25 Fr)
4x100 on 4-5:00 rest
#1: Free
#2: CH
#3: Kick
#4: Free
4x25 1:00
8x25 1:00 with bungee; Odd: Fly against bungee, Even: Free with bungee
50 Easy
Total:
100 min
3800y (Kick 500y)
FRI - LCM
600 Swim
200 Kick
8x25 :40 12.5 fast, 12.5 easy
Broken 100
50 Easy
12x50 K with fins :60, Desc 1->3, etc
Broken 200
100 for time from dive
100 Easy
5x100 1:40, 1:40, 1:30, 1:35, 1:30
4x25 against bungee 1:30
4x25 with bungee
100 Fly for time
:60 rest
50 Fly for time
50 Easy
400 Pull, easy, no paddles
100 Easy
Total:
3550m (Kick 800m)
90 min
Did you use these practices? If so, please send me a private message with feedback such as (but not limited to)...
1) What did you change when you scaled or tailored the practices?
2) What was missing that you'd like to see incorporated?
3) What would you do differently next year/season?
4) Did you use the practices as...
A) a swimmer for your own workouts
B) a swimmer for your workouts with a group of other people
C) a coach for your swimmers
D) some combination of A, B, and C
5) If you used these practices with other swimmers, did they ever have any feedback throughout the season?
6) In which event(s) did your performances improve?
7) In which event(s) did your performances not improve?
Thanks.
