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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.
  • over 7 years ago
    Week of Feb 14 (Incomplete... and then another big gap until March) MON 4x ...100 Free 1:20 ...100 Back 1:30 ...50 Br :55 4x ...6x25 :30 100 Race pace ...2x50 :60 200 Race pace 2x ...25 Kick :30 Easy ...50 Kick :60 (25 Easy, 25 fast) ...75 Kick 1:30 (25 Easy, 50 fast) ...100 Kick 2:00 (25 Easy, 75 fast) 200 pull 100 warm-down Total: 2800 yards 60 minutes TUES 500 swim 6x50 Drill/Swim 200 Kick 10x100 1:30, Hold 1:07 16x50 Kick 1:00 (3 free, 1 stroke) 8x200 Pull w/ paddles 2:30 4x50 Fast 1:30 200 warm-down Total: 4800 yards 90 minutes WED 300 FRIM (Free instead of Fly) 3x100 (25 Stroke drill, 25 free, 25 stroke, 25 free) 8x50 Drill/Kick 2x ...4x100 Kick 2:00 (Round #1: Br, #2: Fr) ...4x250 IM 4:00 (Round #1 100 Back; #2 100 Free) 10x50 Drill/Swim 50 warm-down Total: 4350 yards 75 minutes THURS 10x100, 5-10 seconds rest 1, 2, 3, 4: Fr, Ba, Br, Fl 5, 6, 7: Fr, Ba, Br 8, 9: Fr, Ba 10: Fr 400, 300, 200, 100: Swim on base interval of 1:20 ~60 sec rest 100, 200, 300, 400: Pull (no paddles) on base interval of 1:15 500 Kick (4x {75 easy, 50 fast}) 50 easy Broken 100: 25, 10 sec rest, 50, 5 sec rest, 25 100 swim Total: 3750 yards 60 min
  • over 7 years ago
    Week of Mar 6 (Incomplete) THURS 100 Swim 200 Drill/Swim by 25 300 IM Kick/Drill/Swim 400 Swim or Pull 2x ...3x100 Back 1:30 ...6x50 Back or Fly :50 (#1: 4 kicks off each wall, #2: 5 kicks, ...#6: 9 kicks) 4x ...125 Free 2:00 fast ...100 Stroke or IM 2:00 fast ...25 Easy 1:00 100 warm-down Total: 3300 yards 60 minutes FRI 4x ...200 swim (odd rounds: free, even rounds: back) ...50 kick (IMO by round) 4x25 :30 12.5 easy, fast 3x ...4x25 Drill :30 ...4x100 1:10 (This is intended to be a touch-and-go interval; and if (when) you miss it, don't let up: keep going) ...2x50 Kick 1:10 4x100 Pull 1:30 100 warm-down Total: 3400 yards 60 minutes
  • over 7 years ago
    Week of Mar 13 MON 500 Swim 2x ...50 Kick 1:00 ...50 Drill :55 ...50 (25 Fast/25 Easy) :45 8x150 Pull 2:00 (no paddles) Odd: easy Even: fast 2x (all w/ fins) ...100 easy Kick 1:40 ...75 swim 1:05 ...50 kick fast :40 ...25 fly kick :25 50 choice race 4x200 pull 3:00 (steady; with Finis ultra drag suit) odd: no paddles even: paddles 150 warm-down Total: 3700 yards 60+ minutes TUES 400 FRIM (Free instead of Fly) 300 IM Kick/drill/swim 4x50 (10 kicks each wall) :50 100 Kick The 25's are choice stroke; should be holding 100 race pace on all 25's The kicks are easy/recovery 16x25 :30 100 Kick 3:00 12x25 :30 100 Kick 3:00 8x25 :30 100 Kick 3:00 4x25 :25 300 Pull 4:00 (DPS, easy) 100 Kick for time 300 warm-down Total: 3000 yards 60+ minutes WED 300 swim 4x50 Drill/swim :50 300 swim 4x50 Kick/swim :55 3x200 IM 3:10 1x100 Fly 1:40 2x200 IM 3:05 2x100 Br 1:50 1x200 IM 3:00 3x100 Bk 1:30 5x100 Kick 2:00 (75 moderate, 25 all-out) 100 warm-down Total: 3400 yards THURS 400 Swim 300 IM Kick/Drill/Swim 200 Swim/Drill/Swim/Kick 4x25 :30 Fast/Easy 2x… …4x25 Drill/swim :45 …4x125 1:30 …4x25 Drill/swim :45 …2x250 3:00 9x …:60 vertical kick …50 kick 1:15 (1st & 2nd round: moderate; 3rd round: fast; etc) 50 Race Br 150 warm-down Total: 4500 yd FRI 8x100 1:30 Odds: Free, Evens: Back 100 Kick 4x25 12.5 fast :30 3x150 4:00 FAST 200 Recovery swim 3:00 4x125 3:00 FAST 200 Recovery swim 3:00 4x75 2:00 FAST (last 2 with Finis "ultimate" drag suit) 200 warm-down Total: 2850 yd
  • over 7 years ago
    Week of Mar 20 MON 300 Swim 200 IM Drill/swim 100 Kick 2x200 Pull 3:00 (3/5, 5) 3x ...2x100 1:20 (3rd round Back: 1:30) ...100 Kick 2:00 ...2x100 1:15 (3rd round Back: 1:25) ...2x50 Kick 1:00 ...1x100 1:10 (3rd round Back: 1:20) ...4x25 Kick :30 100 warm-down Total: 3500 yards 60 min TUES 600 swim 4x50 Kick 1:00 4x50 Drill :50 12x50 :55, 200 pace 4x50 Drill :50 4x50 Kick 1:00 4x50 Swim :45 (8 kicks off each wall) Rest until next, next top (eg, rest at least :60) 6x50 :55, 200 pace 2x50 Drill :50 2x50 Kick 1:00 2x50 Swim :45 (8 kicks off each wall) Total: 2950 yards 25 Race 125 Warmdown WED 8x100 Choice 1:30 8x25 :20 (2x: fast/easy, easy/fast, fast, easy) 2x ...5x125 1:50 (#1: 1st 25 stroke, #2: 2nd 25 stroke,... #5: 5th 25 stroke) 4x300 IM 4:30 with fins #1: Swim #2: 25 Kick/50 Swim #3: 50 Kick/25 Swim #4: Kick 12x25 Kick :30 with fins (4 easy, 2 fast) Total: 3750 yards 60 minutes THURS 300 Swim 6x50 Kick 1:00 300 IM KDS 4x25 :30 (Fast kick, easy arms) 8x100 1:30 (Descend 1-4, 5-8) 4x50 Drill :60 2x75 1:10 (Build by 25 to 100 pace) 4x25 :45, all-out 5x200 Pull 2:40 (no paddles) Odd: Negative split Even: Pace 100 warm-down Total: 3250 yards 60 minutes FRI 800 SKIP 9x50 :55 (2 drill, 1 DPS) 8x50 :55 From middle of pool so you're doing 2 turns. Build into each wall: fast turn & breakout 3x ...125 Fast 2:30 ...100 easy 2:00 ...75 Fast 1:30 ...50 Easy 1:00 100 Easy kick: 15 seconds rest 100 Kick for time 100 warm-down Total: 3000 yards 60 minutes
  • over 7 years ago
    Week of Mar 27 MON 400 Swim 300 IM KDS 200 Kick 100 Pull 8x25 :40 Odds: Fly kick; Evens: 1/2 fast All at 200 pace… 6 x 50 @ 1:30 1 x 50 @ 1:20 1 x 50 @ 1:10 1 x 50 @ 1:00 1 x 50 @ :50 3x …200 Free 2:40 …100 Back 1:25 …50 Kick 1:00 Broken 100 (25, 5 SR, 50, 5 SR, 25) 150 swim Total: 3000y TUES 4x ...200 (Odd rounds: swim, even rounds:IM) ...50 Kick 12x25 (8@:30, 4@:25) 100 pace 100 Drill/swim 2:00 8x25 (4 @:25, 4@:20) 100 pace 100 Drill/swim 2:00 4x25 :20 100 pace 100 Drill/swim 2:00 50 Race 1:00 50 Easy 1:00 4x ...150 IM 2:20 (#1: 50 Fly/Ba/Br; #2: 50 Ba/Br/Fr; etc) ...100 CH Kick 3:00 100 swim Total: 3100 WED 800 FRIM 100 Kick 6x50 (2 Scull/DPS, 1 Fast/DPS) :55 3x ...Broken 100 (50, :10 rest, 50) 2:00 ...300 pace 4:00 ...100 pull DPS 2:00 4x100 pull 2 on 1:20 1 on 1:15 1 on 1:10 25 Race 100 Swim Total: 3250 THURS 500 Swim 400 IM Drill/Swim by 25 300 Choice KDS by 25 200 Pull 100 Swim 2x ...4x25 15y fast w/6 (or more) uw kick :40 ...2x25 Fast kick :40 2x ...Broken 100 (25, 10 SR, 50, 10 SR, 25) 2:00 ...100 Easy 2:00 4x ...200 IM 3:00 ...50 Kick IMO 1:00 100 swim Total: 3300 60 min FRI 300 Swim 6x50 :50 25 Br/25 Fr 200 Swim 4x50 : 50 25 Drill/25 DPS 8x25 :30 From middle of pool, build into wall, fast turn & breakout 8x150 3:00 with fins & paddles Odds: 50 all-out; 100 easy (50 at or better than goal time for 50) Evens: 100 all-out; 50 easy (100 at or better than goal time for 100) 3x200 (100 kick, 100 swim) 3:30 easy/recovery/warm-down. (1 & 2 easy with fins, 3 just warm-down) Total: 3000 yards 60+ min
  • over 7 years ago
    Week of Apr 4 MON 500 swim 2x200 IM drill/swim by 25s 300 KDS by 75s (odd: free, even: br) 200 Pull 100 Kick 12x25 :45 1: Drill 2: DPS 3: 15 fast 4: 25 Fast 12x50 :50 2 Easy 1 Fast (200 pace) 6x100 2 on 1:20 1 on 1:15 4x25’s “with” cords (NOT swimming against them) 100 w/d Total: 3200 TUES 400 swim (75 free, 25 stroke) 2x75 KDS 1:30 6x50 Kick 1:00 2x ...25 scull :30 ...50 scull/swim :60 ...75 drill/swim/drill 1:30 2x ...75 1:45 at 100 pace ...50 1:30 at 100 pace ...25 1:15 at 100 pace ...50 easy 1:00 100 easy kick 4x75 warm down 1:30 Total: 2100 yards
  • over 7 years ago
    Week of Apr 10 MON 300 FRIM 8x50 Kick/Drill IMO :50 6x50 CH Drill/Swim :50 100 IM Kick 2:00 200 IM 3:00 100 IM Kick 2:00 300 IM (50 Stroke + 25 Free) 4:30 100 IM Kick 2:00 400 IM (50 Stroke + 50 Free) 6:00 100 IM Kick 2:00 500 IM (50 Stroke + 75 Free) 7:30 100 IM Kick 2:00 100 IM Race 200 warm-down Total: 3200 yards 60 minutes TUES 400 Swim 100 Kick 300 Pull 100 Kick 3x ...3x200, Desc 1-3 1st Round: 2:50, 2:45, 2:40 2nd Round: 2:45, 2:40, 2:35 3rd Round: 2:40, 2:35, 2:30 8x50 :60 Odd: Easy choice Even: Fast fly 100 Warm-down Total: 3200 yards 60 minutes WED 2x ...200 Swim ...50 Kick 8x50 10 SR (Odds: Free Kick/Drill; Evens: Br Drill/Swim) 4x25 :30 UW kick with fins 8x 20 seconds sprint kick, 10 seconds easy kick (4 minutes continuous kick) 2x (all BR) ...2x100 1:50 ...2x75 1:25 ...2x50 :55 ...2x25 :25 1000 Pull with paddles 200 warm-down Total: 3400 yd 60 minutes THURS 300 Swim 200 Rev IM Drill/Swim 100 Kick 4x75 10 SR (#1: Fl/Ba/Br, #2: Ba/Br/Fl, etc) 100 Kick 2x (2nd round with fins) ...200 Kick 4:00 (3:20 with fins) ...100 Drill/Easy 1:40 ...2x100 Kick 2:00 (1:40 with fins) ...100 Drill/Easy 1:40 ...4x50 Kick 1:00 (:50 with fins) ...100 Drill/Easy 1:40 12x50 1:00 (3 drill, 1 DPS) Total: 3400 y 60 min FRI 300 Swim 8x25 Over/under (Odds: 10 SR, Evens: 20 SR) 300 Drill/swim 4x50 :50 (#1 1st 1/3 fast; #2 2nd 1/3 fast; #3 3rd 1/3 fast; #4 fast) 16x25 IMO :30 (100 Race Pace; BR on :35) 50 easy 2x ...2x100 1:20 ...2x100 1:15 ...1x100 1:20 ...1x100 1:10 50 easy 16x25 IMO :30 (100 Race Pace; BR on :35) 100 warm-down Total: 3200 yards 60 minutes
  • over 7 years ago
    Week of Apr 17 MON 500 Swim 200 Kick 6x50 Drill/Build :50 2x ...10x100 1:20 ... :60 rest 100 warm-down Total: 3100 yards 50 minutes TUES 4x (continuous) ...100 Free ...100 Back ...50 Kick u/w 8x (4 minute kick with fins) ...Fast kick for :20 ...Easy kick for :10 4x ...250 IM (#1: 100 Fly, #2 100 Back, etc ...4x50 :50 (Br on :60) R-IMO by round (eg, Round 1 is 4x50 Fr) 100 warm-down Total: 3150 yards 60 minutes WED 300 Swim 300 IM Drill 200 Swim 200 IM 2x ...8x50 :55 (200 Race pace) ...2x50 :60 (Scull down, drill back) 200 Kick 50 6 Kick/Pull 50 Catch-up 2x ...6x50 :50 (200 Race pace) ...2x50 :60 (Scull down, drill back) Total: 3100 yards 60 minutes THURS 1000 SKIDS (200 each of swim, kick, im, drill, swim) 3x ...200 Kick 4:00 ...4x50 :50 (10 uw kicks off each wall) 4x300 Pull 4:00 (neg. split) 100 warm-down Total: 3500 yards 60 minutes FRI 400 Swim 300 IM KDS 4x50 :50 (#1 1st 1/3 Fast, #2 2nd 1/3, #3 3rd 1/3, #4 all fast) 100 Drill/swim 3x100 2:00 all-out 4x ...25 :25 ...50 :40 ...75 :55 ...100 1:10 2x ...3x100 Back 1:30 ...4x50 Br :60 (1st 25: 2 kicks & a pull, 2nd 25: swim) 100 warm-down Total: 3400 yards 60 minutes
  • over 7 years ago
    Week of Apr 24 MON 300 Swim 200 Kick/drill 300 IM 4x50 Thirds Backstroke :50 (#1: 1st 1/3 fast, #2: 2nd 1/3 fast; #3 1/3 fast; #4: all fast) 4x50 race 1:15 300 3:30 200 3:30 (easy) 2x150 1:45 200 3:30 (easy) 3x100 1:10 200 3:30 (easy) 6x50 (2 on :35, 1 on :40) 200 3:30 (easy) 100 kick for time 100 warm-down Total: 3400 yards 60 minutes TUES 2x ...100 Back ...50 Fly drill ...50 Br ...50 K 4x50 :60 One-arm down, swim back (#1 & 2: Fly, #3 & 4: Back) 6x50 :55 (#1 & 2: Fl, #3 & 4: Ba, #5 & 6: Br) Underwater between flags and walls on all walls; 2 pullouts for Br 200 Fly K 4:00 2x ...3x200 with fins (1st round: 2:50, 2nd round 3:00) (#1: 100 Fly, 50 Ba, 50 Br; #2: 50 Fl, 100 Ba, 50 Br; #3: 50 Fl, 50 Ba, 100 Br). (Fly kick on Br) 200 Ba K 4:00 3x100 1:40 (#1: 50 fly, 25 ba, 25 br; #2: 25 fl, 50 ba, 25 br; #3: 25 fl, 25 ba, 50 br) 200 Br K 4:00 100 warm-down Total: 3200 yards 60 minutes WED 400 Swim 300 Fl/Ba/Br by 25s 4x50 Drill/Swim :55 100 Kick 4x100 1:30 (odds: 3/5, evens: 3/7 by 25s) 16x25 :30 (100 race pace) 4x25 Fast Kick :40 4x25 :25 (100 race pace) 450 Kick (continuous: 25 easy, 25 fast; 50 easy, 50 fast; 75 easy, 75 fast; 50 easy, 50 fast; 25 easy, 25 fast) 200 Swim with Finis ultimate drag suit 2:30 100 warm-down Total: 2750 yards 50 minutes THURS 1000 SKIDS 4x125 IM (#1: 50 Fl, #2: 50 Ba, etc) 4x500 6:30 (#1: swim, #2: pull, no paddles, #3: pull with paddles, #4 pull with paddles and Finis ultimate drag suit) 200 Kick 100 Stroke for time 100 warm-down Total: 3900 yards 60 minutes FRI 400 Swim 4x50 Kick/drill :60 4x50 Drill/swim :55 4x50 Build :50 10x100 1:30 Best average 4x50 Kick :55 3x100 Back 1:30 4x50 Kick :60 2x100 Back 1:30 4x50 Kick :55 1x100 Back 1:30 Broken 100 (25, 5 SR, 50, 5 SR, 25) 100 warm-down Total: 3400 yards 60 minutes
  • 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