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

hurrgtsa
over 7 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.
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  • over 7 years ago
    Week of May 1 MON 400 Swim 3x ...50 Kick :60 ...50 Drill :55 ...50 BC 5 :50 ...50 Build :45 400 5:00 2x200 2:30 4x100 1:15 300 Kick (Continuous; 8 x { 25 Fast, 12.5 Easy }) 200 Easy 400 5:40 (100 Fly, 100 Fr, 100 Bk, 100 Fr) 2x200 2:50 (50 Fly, 50 Fr, 50 Bk, 50 Fr) 4x100 1:30 (25 Fly, 25 Fr, 25 Bk, 25 Fr) 100 warm-down Total: 4000 yards 60 minutes TUES 5x100 (Odds: 1:20, Evens: 1:30) 4x50 Build Br :55 3x100 (Kick, Scull, Drill, Build by 25s) 1:50 8x100 2:00 (50 Race, 50 easy) (Kick set inspired by a Richard Quick set at Auburn - the YouTube video has been taken down) 3x50 K 1:30 Fast 100 K 2:00 3x50 K 1:30 Fast 200 K 4:00 3x50 K 1:30 Fast 300 K 6:00 50 Easy 50 Race stroke 100 warm-down Total: 3050 yards 60 minutes WED 500 swim 300 IM KDS 4x50 under/over :60 (with fins) 4x25 fast :30 4x ("str" is IMO stroke by round; it's all meant to be cruised at comfortable pace except for the fast 50s) ...4x100 #1: 25 str, 75 fr; #2: 50 str, 50 fr; #3: 75 str, 25 fr; #4 100 str #1st round (fly): 1:35; #2nd round (Bk): 1:30, #3rd round (Br): 1:45; #4th round (Fr): 1:30 ...100 K (stroke) 2:00 ...50 fast (stroke) :60 ...50 easy (choice) :60 100 warm-down Total: 3500 yards 60 minutes THURS - LCM 400 (50 Drill, 50 Stroke, 50 Drill, 50 Free) 400 Pull :30 SR 400 Swim :30 SR 300 Pull :30 SR 300 Swim :30 SR 200 Pull :30 SR 200 Swim All on :45... 4x50 Make interval 1x50 Hard 3x50 Make interval 1x50 Hard 2x50 Make interval 1x50 Hard 2x100 Easy 1:45 200 Fast 200 warm-down Total: 3400m 60 minutes FRI - LCM 400 swim 2x200 IM (25 Free, 25 Stroke) 4x50 (Odds: 12.5 fast, 25 easy, 12.5 fast; evens: 25 fast, 25 easy) 100 Kick 12x50 :60, hold 200 pace 300 Pull 200 Kick 4x50 :60, hold 200 pace 200 swim Total: 2600m
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  • over 7 years ago
    Week of May 1 MON 400 Swim 3x ...50 Kick :60 ...50 Drill :55 ...50 BC 5 :50 ...50 Build :45 400 5:00 2x200 2:30 4x100 1:15 300 Kick (Continuous; 8 x { 25 Fast, 12.5 Easy }) 200 Easy 400 5:40 (100 Fly, 100 Fr, 100 Bk, 100 Fr) 2x200 2:50 (50 Fly, 50 Fr, 50 Bk, 50 Fr) 4x100 1:30 (25 Fly, 25 Fr, 25 Bk, 25 Fr) 100 warm-down Total: 4000 yards 60 minutes TUES 5x100 (Odds: 1:20, Evens: 1:30) 4x50 Build Br :55 3x100 (Kick, Scull, Drill, Build by 25s) 1:50 8x100 2:00 (50 Race, 50 easy) (Kick set inspired by a Richard Quick set at Auburn - the YouTube video has been taken down) 3x50 K 1:30 Fast 100 K 2:00 3x50 K 1:30 Fast 200 K 4:00 3x50 K 1:30 Fast 300 K 6:00 50 Easy 50 Race stroke 100 warm-down Total: 3050 yards 60 minutes WED 500 swim 300 IM KDS 4x50 under/over :60 (with fins) 4x25 fast :30 4x ("str" is IMO stroke by round; it's all meant to be cruised at comfortable pace except for the fast 50s) ...4x100 #1: 25 str, 75 fr; #2: 50 str, 50 fr; #3: 75 str, 25 fr; #4 100 str #1st round (fly): 1:35; #2nd round (Bk): 1:30, #3rd round (Br): 1:45; #4th round (Fr): 1:30 ...100 K (stroke) 2:00 ...50 fast (stroke) :60 ...50 easy (choice) :60 100 warm-down Total: 3500 yards 60 minutes THURS - LCM 400 (50 Drill, 50 Stroke, 50 Drill, 50 Free) 400 Pull :30 SR 400 Swim :30 SR 300 Pull :30 SR 300 Swim :30 SR 200 Pull :30 SR 200 Swim All on :45... 4x50 Make interval 1x50 Hard 3x50 Make interval 1x50 Hard 2x50 Make interval 1x50 Hard 2x100 Easy 1:45 200 Fast 200 warm-down Total: 3400m 60 minutes FRI - LCM 400 swim 2x200 IM (25 Free, 25 Stroke) 4x50 (Odds: 12.5 fast, 25 easy, 12.5 fast; evens: 25 fast, 25 easy) 100 Kick 12x50 :60, hold 200 pace 300 Pull 200 Kick 4x50 :60, hold 200 pace 200 swim Total: 2600m
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