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.
Week of 12
MON - LCM
(Not written by me)
2x400 (#1 kick/swim by 50; #2 back/free by 50)
3x300 (kick, drill, swim by 50)
4x200 2:45
5x100 (odd: 1:20, even: 1:25)
6x50 :60 (25 fast, 25 easy)
8x100 ~20 SR (Odd: 25 fast, 25 fly K on back, 25 fast, 25 free kick; even: #1: 25 fast, 75 easy; #2: 50 fast, 50 easy; ... ; #4: 100 fast)
600 Fast kick with fins
4x50 ~15 SR (25 drill, 25 swim)
100 for time from dive (1:04)
100 swim
Total:
5100 meters
~1 hour, 45 min
TUES - LCM
300 swim
300 (Fly drill/Ba/Br by 50)
200 Kick
200 IM drill/swim
1x200 IM 3:30
3x100 Pull 1:30
2x200 IM 3:30
3x100 Pull 1:30
3x200 IM 3:30
3x100 Pull 1:30
300 Kick
100 swim
Total:
75 min
3500m
WED - LCM
300 swim
6x100 (Even: Free 1:30; Odd: Back 1:45)
4x50 (25 fast, 25 easy) :60
4x50 Fast K 1:30
100 Kick 2:20
4x50 Fast K 1:30
200 Kick 4:40
4x50 Fast K 1:30
200 swim
Total:
50 min
2200m
THURS - LCM
400 swim
300 IM KDS
4x50 :55 pace
100 kick
10x150 2:10 pull with paddles (odd: easy; even: hard)
100 easy
3x
...100 K fly, 15 SR
...2x50 20 SR (25 fast fly, 30 sec vertical kick, 25 fast free)
100 swim
Total:
3300m
60 min
FRI - SCY
500 swim
4x50 :45
4x75 KDS ~10 SR
4x25 Build ~10 SR
The main set is a derivation of the set found at swimswam.com/.../
We had to shorten it to something that we could fit into an hour workout.
All of the 25s are at 100 race pace
6x25 :50
50 Easy 1:30
6x25 :45
50 Easy 1:30
6x25 :40
50 Easy 1:30
6x25 :35
100 easy 2:30
6x25 :30
100 easy 2:30
6x25 :25
200 easy 3:30
6x25 :20
100 swim
Total:
60 min
2800 yards
Week of Jul 3
MON
Off - 4th
TUES - LCM
400 swim
400 RIM (25 kick, 25 drill, 50 swim)
4x50 :55 Build each
3x
...4x50 Kick 1:10 (25 easy, 25 medium)
...3x100
Round 1: Free Kick; 100's on 1:30 with last 25 fast
Round 2: Fly kick (2 on back, 2 with board); 100's as 50 one-arm fly & 50 fly swim 1:45
Round 3: 2 Br Kick, 2 Bk kick; 100 Back on 1:45, 100 Br on 2:00, 100 Back on 1:45
5x200 Pull 2:40
50 Easy
50 Fast
100 Easy
Total:
3700m
70 min
WED - LCM
600 Swim
200 IM
4x50 (25 fast, 25 easy) :60
2x100 Free, race 3:00
200 Easy 4:00
100 Fly, fast 3:00
2x50 Fly, fast 1:30
200 Easy 4:00
4x50 Free, race 1:30 (with Finis ultra drag suit, fins & paddles)
100 Easy
4x150 Kick with fins 2:20
200 Fly kick on back with fins
100 Fast kick with fins 1:30
2x50 Fast kick with fins 1:00 (beat time from 100 kick)
50 easy
25 fast
125 easy
Total:
3200m
70 min
THURS
FRI
