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2015-2016 Competitive workouts (Alpharetta & Roswell, GA)

hurrgtsa
over 6 years ago
These are the 2015-2016 practices were 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 See forums.usms.org/showthread.php for the 2016-2017 practices. I had originally posted these at forums.usms.org/showthread.php but I found the format I used back then hard for me to reference as I go back now to look up some different sets. Also, the practices for the SCY season are incomplete because I didn't record every practice at that time, but after April all of the practices are recorded here. There was a taper for a SCY meet Apr 9-10 and a LCM taper for Jul 22-24. 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.
  • over 6 years ago
    Week of Oct 19, 2015 WED 4x ...100 Free 1:20 ...100 Back 1:30 ...50 Kick Choice 1:00 8x75 (25 Fly, 25 Bk, 25 Br) 1:10 2x ...100 Free 1:15 ...200 Free 2:30 ...300 Free 3:45 4x (Reverse IM order by round) ... 4x25 :20 (Fr), :30 (Br), :25 (Bk, Fly). 5 u/w dolphin kicks on each 25 ... 100 Kick 2:00 100 Warm-down Total: 3700 yards 60 minutes THURS 400 Swim 100 Kick 200 IM Drill 6x50 Choice Build :45 4x250 3:15 odd: swim even: pull 3x (All with fins; odd rounds: free, even round: choice) ...2x100 Kick on back 1:30 ...2x50 Fast kick with board 1:00 ...100 Fast swim (Round 1: 4x25 on :25, Round 2: 2x50 on :50, Round 3: 100) 100 Warm-down Total: 3300 yards 60 minutes FRI 300 Swim 300 IM Kick/Drill/Swim by 25 6x50 Drill/Distance-per-stroke :50 100 Kick 3x ...100 IM 1:30 ...75 1:05 (Round 1: 25 Fly, 25 Ba, 25 Br; Round 2: 25 Fly, 25 Br, 25 Fr; Round 3: 25 Fly, 25 Fr, 25 Ba) ...50 :50 (Round 1: 25 Fly, 25 Ba; Round 2: 25 Fly, 25 Br; Round 3: 25 Fly, 25 Fr) ...25 Fly :25 Following is choice stroke and choice between swim or pull 4x100 1:25, Desc 1-4 50 Easy 1:00 4x100 1:20 Desc 1-4 50 Easy 1:00 4x100 1:15 Desc 1-4 50 Kick for time 100 warm-down Total: 3200 yards 60 minutes
  • over 6 years ago
    Week of Oct 26 (incomplete) WED 2x ...200 Free 2:40 ...100 Kick 2:00 ...4x50 Drill/Swim :50 5x200 Free (100 Kick, 100 Swim) 3:20 400 IM 6:00 100 warm-down Total: 2500 yards 45 Minutes
  • over 6 years ago
    Week of Nov 2 (incomplete) TUES 400 Swim 300 IM Kick/Drill/Swim by 25 200 Pull 100 Kick 5x200 Pull 3:00 Maintain low stroke count 3x100 Free 1:20 3x100 Back 1:30 3x100 Free 1:20 2x100 Back 1:30 3x100 Free 1:20 1x100 Back 1:30 100 warm-down Total: 3600 yards 60 minutes WED 300 Swim 6x50 Choice Kick 1:00 6x50 Worst stroke :50 3x100 IM Build 1:40 8x25 :30, Free (Each at 1/4 of 100 race-pace) 2x25 :45 easy 8x25 :35, IM, race-pace 2x25 :45 easy 8x25 :30, Free, race-pace 4x50 1:00, fast free 4x50 1:00, fast IM order 5x100 1:20 Pull, with paddles 50 Swim 100 Scull 50 Swim Total: 3100 yards 60 minutes THURS 1000 SKIPS (200 Swim, 200 Kick, 200 IM, 200 Pull, 200 Swim) 2x ...3x100 Free 1:15 ...200 IM 3:00 4x ...50 Kick 1:00 ...50 Kick :55 ...50 Kick :50 ...50 Fly 1:15 with 8 underwater kicks off each wall 8x50 Free :45, DPS/Low stroke count 50 Swim Total: 3250 yards 60 minutes FRI 500 Swim 200 25 Drill/25 Swim 10x25 Fast kick :35 2x ...4x100 Pull 1:25 ...4x25 Fast :25 50 Swim 10x50 Fast 1:15 500 Moderate 200 Swim Total 3200 Yards ~60 Minutes
  • over 6 years ago
    Week of Nov 10 MON 4x150 2:05 (100 Free, 50 Choice) 8x50 :45 (Breathing every 3, 5, 7, 9 by 50) 8x50 Kick 1:00 (IM Order) 6x (Odd rounds #1 Fl, #3 Bk, #5 Br; Even rounds, Free) ...50 Fast 1:00 ...2x25 Fast :30 3x500 6:10 (#1 Swim, #2 Pull, #3 Pull with paddles) 100 Swim Total 3600 Yards 60 minutes TUES 4x150 2:05 (50 Free, 50 Stroke IMO, 50 Free) 8x75 1:20 Kick, Drill, Swim by 25 3x ...100 1:30 (50 Fly, 50 Back) ...200 2:55 FrIM (IM but replace Fly with Free) 4x100 1:10 50 Back 1:30 3x100 1:10 50 Back 1:30 2x100 1:05 50 Back 1:30 1x100 Fast 100 Swim Total: 3350 Yards 60 minutes WED 4x ...100 Free 1:20 ...100 IM Drill 1:40 ...50 Kick 1:00 8x25 Fly Kick w/ Fins :30 Odds: Streamline Evens: Back 5x200 (100 Kick, 100 Swim) 3:20 4x ...100 Kick EZ 2:10 ...100 Kick Fast 2:00 100 Warm-down Total: 3100 yards 60 Minutes THURS 400 Swim 300 IM Kick/Drill/Swim by 25 4x50 Build :55 100 Kick 6x25 :30 (6 underwater kick, fast breakout, then easy) 16x25 :30 Race-pace (try holding 1/4 of 100 goal time) 4x50 :50 (Odds: BC 3/5, Evens: BC 3/7) 16x25 :30 IMO Race-pace 4x50 Fly :55 (Odds: Breathe every 2 strokes, Evens: Breathe every 3 strokes) 3x100 Free 1:30 50 Kick for time 100 Warm-down Total: 2800 Yards 60 minutes FRI 500 Swim 6x50 Drill/Swim :55 6x50 Kick/Swim :55 4x300 4:00 ...Odds: 2x(25 Fast, 25 Easy, 50 Fast, 50 Easy) ...Evens:2x(50 Fast, 50 Easy, 25 Fast, 25 Easy) 8x50 1:00 Fly kick on back 4x100 1:15 Swim 50 Easy 1:00 4x100 1:15 Pull 100 Warm-down Total: 3650 Yards 60 minutes
  • over 6 years ago
    Week of Nov 15 (Incomplete) TUES 400 Swim 300 IM Drill 200 Pull 100 Kick 4x50 Drill :50 4x50 Swim :50 15x50 Kick 1:00 200 Pull Total: 2350 yards ~45 minutes WED 400 Swim 6x50 Pace :50 4x50 Kick/Swim :50 100 Back 6x500 6:30 #1-4: Swim, holding even pace throughout (eg, hold 1:15 per 100) #5: Pull, hold same pace #6: Pull with paddles, holding pace 3x ...100 Kick 2:10 ...4x25 Fast Kick :40 150 Warm down Total: 4750 yards 75 minutes THURS 300 Swim 200 Kick 5x50 25 Worst stroke/25 Free :50 5x50 25 Best stroke/25 Free :50 3x ...200 2:45 ...150 2:00 ...100 1:15 ...50 :35 4x200 3:00 #1: 50 Fly, 150 Back #2: 100 Fly, 100 Back #3: 100 Fly, 100 Back #4: 50 Fly, 150 Back 100 Scull 100 Warm down Total: 3500 yards 60 minutes FRI 200 Swim 200 Kick 200 Swim 8x50 IMO, Drill/Swim :50 (Br on :55) 20x25 :30, 100 race pace. If you miss 2 in a row, sit out 2. 250 4:00 Swim, drill 10x50 :55, 200 race pace. If you miss 2 in a row, sit out 1 200 3:30 Swim, drill 4x25 :30, Race pace. 12.5 Fly kick, 12.5 Fly 100 Warm down Total: 2650 yards 60 minutes
  • over 6 years ago
    Week of Nov 22 MON 4x (Odds: Free swim/back kick, Evens: Back swim/Fly kick on back) ...200 Swim ...50 Kick 2x (Hold 1:15 pace, easy 50 between rounds) ...500 6:30 ...400 5:15 ...300 4:00 ...200 2:45 ...100 1:15 10x50 Drill 1:00 5x100 Kick 2:00 2x50 1:00 Choice sprint 150 Warm-down Total: 5250 yards 90 minutes TUES 1000 SKIPS (200 each of swim, kick, IM, pull, swim) 20x25 Free, race-pace :30 500 (50 Free, 50 Back) 10x50 Free, 200 race-pace :50 500 (50 Back, 50 Free) 10x50 Drill :50 20x25 IM race-pace (Fly, Ba, Fr on :30; Br on :35) 500 Back kick 14x50 Kick :40 (4 fast, 1 easy, 3 fast, 1 easy, 2 fast, 1 easy, 1 fast, 1 easy) 3x ...1:00 vertical kick (at least hands up) ...:30 rest 150 Warm-down Total: 5350 yards ~105 minutes WED 200 Swim 200 Kick 200 IM (Drill/Swim by 25) 200 IM (Kick/Swim by 25) 4x50 Free :50 (Drill/Swim) After each 200 IM set, take :30 sec for rest and time to get buoy + paddles on Pull is with paddles After each pull set, take 1:00 rest + time to next top 5x200 IM 3:00 5x100 Pull 1:10 4x200 IM 3:00 5x100 Pull 1:10 3x200 IM 3:00 5x100 Pull 1:10 2x200 IM 3:00 5x100 Pull 1:10 1x200 IM 3:00 200 Warm-down Total: 6200 yards 90+ minutes THURS & FRI Off
  • over 6 years ago
    Week of Nov 29 MON 4x ...100 Free 1:20 ...100 IM 1:30 (swim or drill) ...50 Kick 1:00 (RIMO by round) 2x ...5x200 2:30 (Leave on the next :30/:60 sec if you miss one) ...1:00 rest 5x200 Back kick 4:00 200 Easy swim 10x50 1:00 (25 drill, 25 stroke count/DPS) 10x50 :15 sec rest (25 scull, 25 swim) 50 Fast Fly 150 Warm-down Total: 5400 yards 90 minutes TUES 2x (continuous) ...200 Free ...50 Kick ...200 Back ...50 Kick 3x ...6x50 Fast :50 (1st round: fly; 2nd round: free; 3rd round: 2 fl, 2 bk, 2 br) ...6x50 Kick 1:00; odd:easy, even: fast ...200 Easy 3:00 50 Warm-down Total: 3400 yards 60 minutes WED 3x ...100 Free 1:20 ...100 Ba 1:30 ...100 Br 1:45 100 Kick 2x ...4x150 2:15 (#1: 50 Fl, 50 Ba, 50 Fr; #2: 50 Ba, 50 Br, 50 Fr; #3: 50 Br, 50 Fr, 50 Fr; #4: 50 Fr, 50 Fl, 50 Fr) ...4x100 Pull 1:20, Descend 1-4 4x50 :45 (Odds: breathe every 3/5; Even: breathe every 3/7) 50 warm-down Total: 3250 yards 's on 1:00; Freestyle Drill Progression) ...50 12 kicks each side, Shark-fin recovery, pause, return, stroke ...50 12 kicks each side, shark-fin recovery, pause, return, shark-fin, pause, return, stroke ...50 12 kicks each side, shark-fin, finish stroke ...50 swim, mindful of rotation & recovery 2x200 Back 3:00 (Min. 5 kicks off each wall) 2x100 Fly K on Back 2:00 2x200 IM 3:00 (Min 5 kicks off each wall; on br do 2 pullouts) 4x50 Back K 1:00 2x200 Back 3:00 (Min. 5 kicks off each wall) 100 Warm-down Total: 2700 yards
  • over 6 years ago
    Week of Dec 6 MON 250 Swim 5x50 :55 Kick/Swim 250 Swim 5x50 :50 Drill/Swim 15x100 1:15 50 Swim 6x200 3:20 (100 Kick, 100 Swim) 150 Swim Total: 3900 yards 60 minutes TUES 5x100 1:20 300 IM K/D/S 200 (25 worst stroke/25 free) 4x200 Rotate IM 3:00 (#1: Fl,Ba,Br,Fr; #2: Ba,Br,Fr,Fl; #3: Br,Fr,Fl,Ba; #4: Fr,Fl,Ba,Br) 4x200 Rotate Reverse IM 3:00 (#1: Fr,Br,Ba,Fl; #2: Br,Ba,Fl,Fr; #3: Ba,Fl,Fr,Br; #4: Fl,Fr,Br,Ba) 3x ...6x50 :45 (hold comfortable but quick pace) ...2x100 IM Kick 2:00 50 Warm-down Total: 4150 yards 60 minutes WED 500 Swim 200 Kick 6x50 Drill/Build :50 3x ...3x100 1:10 ...200 Back 4:00 (50 Kick, 100 Swim, 50 Kick) 3x300 Pull w/paddles 4:00 #1: Build each 50 #2: Descend each 100 #3: Fast 100 warm-down Total: 3500 yards 60 minutes THURS 400 Swim 200 IM Drill/Swim 6x50 under/over 1:00 8x75 stroke/free/stroke 1:15 2x …200 Kick 4:00 …100 Swim 1:40 …2x100 Kick 2:00 …100 Swim 1:40 …4x50 Kick 1:00 …100 Swim 1:40 100 warm-down Total: 3400 y ~60 minutes FRI 400 Swim 6x50 Drill/Swim :50 4x50 IMO Swim :50 4x25 Build :30 2x ...4x50 Kick :60 (No board) ...4x100 2:00 (Fast) Easy 50 5x200 2:40 Pull with paddles #1,3,5: Even split #2,4: Negative split 100 warm-down Total: 3350 yards 60 minutes
  • over 6 years ago
    Week of Dec 13 MON 400 Swim 3x100 IM 1:35 2x ...50 Kick 1:00 ...50 Drill :50 ...50 Swim :40 3x ...3x200 (stroke & intervals below) ...4x75 Kick (same stroke as 200) 1:30 Round #1: Free on 2:30 Round #2: IM on 2:55 Round #3: Back on 2:50 100 w/d Total: 3800 yards 60 minutes TUES 6x100 (O: Free 1:20, E: Back 1:30) 100 kick 6x50 Drill/Swim :50 4x300 Pull w/paddles 3:45 8x25 :30, O: build, E: 12.5 fast/easy 20x25 :30 USRPT 100 race pace 200 Easy swim 50 Fast :90 100 Fast 2:30 50 Fast :60 100 Easy warm-down Total: 3400 yards 60 minutes WED 600 (200 swim, 100 IM) 4x100 1:40 (50 K, 50 Swim) 20x100 4 times through: #1-2 on 1:20 #3 on 1:15 #4 on 1:20 #5 on 1:10 200 Easy 4x100 Free drill Total: 3600 yards 60 minutes THURS 1000 SKIPS 4x ...200 Back 3:00 ...200 Back Pull 3:00 ...200 Back Kick 4:00 500 Free kick (75 fast, 50 easy) 50 Swim 2x50 2:00 Fast, all-out 100 Warm-down Total: 4150 yards
  • over 6 years ago
    Week of Dec 20 (Incomplete... and then big gap in record until February) MON 400 Free 200 Kick 200 IM Drill 8x25 :30 (2x 12.5ez/fast, 12.5 fast/east, fast easy) 2x ...3x50 :50 Indiana IM (25 Fly/25 Ba; 25 Ba/25 Br; 25 Br/25 Fr) ...3x150 2:10 50 Indiana IM, 100 Free ...3x50 :50 Indiana IM ...3x150 100 IM, 50 Free 1000 Kick 100 Swim 200 Scull 100 Swim Total: 4800 yards 90 minutes