These practices are written for the competitive USMS swimmers that meet at the Swim Atlanta pool in Roswell at noon.
If you feel you're not in the shape that you once were, come anyway. If you can't make every practice, that's fine. If you have to come late or get out early, that's fine. If you don't want to compete, then you are in the majority because most don't. If you can make every entire practice and you do want to compete, that's great too.
Not all of the swimmers do the intervals listed below. They scale the intervals or repeats as needed.
Come join us! Contact aaron@swimatlanta.com or (770) 992-7946 or send me a private message.
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
Str: Stroke. Usually not freestyle.
V-Sprint: #1 as fast/easy, #2 as easy/fast, #3 as easy, #4 as fast
- These are notes on my own performance. For example, means I was holding :28.
Each post consists of the practices for an entire week.
Note that extra spacing between portions of the practice indicates that we took a break. For example, the following would indicate taking an unspecified amount of rest after the first 5 100's on 1:20 before moving on to the next 5 100's on 1:15.5x100 1:20
5x100 1:15
Whereas, the lack of extra spacing in the following example means that we swam everything straight through with no break after the first 5 100's.5x100 1:20
5x100 1:15
But sometimes I might designate rest between portions as follows:5x100 1:20
:60 rest
5x100 1:15
If you reference my performances (designated by square brackets), note that I am a relatively slow kicker and that my best races are 50, 100, & 200 Freestyle and 50 & 100 Fly.
The initial plan for 2017-2018 is...
Aug-December: Training oriented toward an early December "shave & taper" meet
December-March: Training oriented toward an early/mid March "shave & taper" meet
March-July: Training oriented toward an end-of-summer "shave & taper" meet.
Only swim practices are specified here: any supplementary strength & conditioning activities will not be included in this thread.
MON
600 Swim
8x50 :60; Odd: 25 UW, 5 breaths rest, 25 BC swim; Even: Drill down, DPS back
3x (stroke is IMO by round)
...5x100 1:20 Free
...100 K stroke 2:00
...4x50 stroke :55
100 Easy
Total:
3500y (Kick 300y)
60 min
TUES
200 Swim
8x100 :10 rest, RIMOx2; 25 K, 50 Drill, 25 Build
50 K :60 easy
1x50 K 1:30 hard
100 K 2:00 easy
2x50 K 1:30 hard
150 K 3:00 easy
3x50 K 1:30 hard
200 K 4:00 easy
4x50 K 1:30 hard
300 3:45
2x150 1:55
3x100 1:15
6x50 :40
100 Easy
Total:
3300y (Kick 1200y)
60+ min
WED
10x100; Odds: Fr 1:20, Evens: Bk 1:30; (stretch out; 5-8 seconds rest)
4x75 on :20 rest, drill with fins as...
25 kick on stomach, with arms crossed, rotating body
25 fingertip to armpit, pause, arm back to leg, then take full stroke
25 fingertip drag
4x500 7:30 easy as
#1: swim
#2: pull, no paddles
#3: pull, with paddles
#4: backstroke swim
400 easy kick with fins (alternating 25 back, 25 fly on back)
100 Easy
Total:
3800y (Kick 400y)
60 min
THURS
300 Swim
50 Kick
300 IM (50 Drill, 25 Swim)
50 Kick
12x25 :30 (12.5 fast, 12.5 easy) IMO
10x50 K :60
:60 rest
8x25 :35 12 UW K then swim easy (Odd: 12 K as far as possible, Even: 12 K as fast as possible)
5x100 K 2:00
9x100 Bk with fins 1:30, Desc 1->3, 4->6, 7->9
100 Easy
Total:
3200y (Kick 1300y)
60 min
FRI
400 Swim
300 IM KDS
200 Pull
100 Kick
400 IM 6:00
100 Fly 3-3-3 1:40
300 IM 4:30
100 Bk 1:40
200 IM 3:00
100 Br 1:40
100 IM 1:30
100 Fr
8x50 :60 (Odds: Easy, Evens: Fast) IMO
200 Easy
Total:
3000y (Kick 200y)
50 min
MON
400 Swim
300 IM KDS
200 Pull
100 Build each 25
(The main set was harder than I thought it would be. It was all pretty much either touch & go or missed intervals.)
1x200 IM 2:40
100 Easy 1:40
2x200 IM 2:45
50 Easy 1:40
3x200 IM 2:50
50 Easy 1:40
4x200 IM 2:55
6x100 (50 Bk, 50 Br) as:
1: Kick 1:50
2: Drill 1:50
3: DPS 1:40
100 IM for time
100 Easy
Total:
70 min
4000y (Kick 300y)
TUES
6x100 1:20, 1:25, 1:30
200 Kick
8x25 :35 (Odd: UW, Even: 12.5 fast IMO)
All 25's at 100 race pace
12x25 :30 (2 FL, 1 FR)
50 or 100 Easy 2:00
12x25 :30 FR
50 or 100 Easy 2:00
12x25 :35 K
50 or 100 Easy 2:00
12x25 :30 STR or IMO (no FR)
500 Pull, Descend by 100, no paddles
50 K for time
100 Easy
Total:
60 min
3000y (Kick 550y)
WED
500 Swim
100 Kick
8x50 :50 (BC3/5, Drill, BC 5/7, Build)
300 Build each 50 4:00
3x100 IM 1:30
300 Desc by 100 4:00
6x50 IMOx2 (no Free) :50
300 Neg split 4:00
300 IM with fins 4:00 (FR or FL K during BR)
300 K with fins 4:30
12x25 IMO with fins :30
2:00 rest
100 for time
100 Easy
Total:
60 min
3600y (Kick 400y)
THURS
400 FRIM
8x75 1:10, 1:00, 1:05, :55
12x25 :30 IMO (15 fast, 10 easy)
2000 pull, paddles optional
1000 kick with fins
25 easy
50 fly for time
75 easy
Total:
4500y (Kick 1000y)
70 min
FRI
1000 SKIPS
4x
4x100 1:35 (#1: 50 FL, 50 BK; #2: 50 Bk, 50 Br; #3: 50 BR, 50 FR; #4: 50 FR, 50 FL)
200 Kick (IMO by round) 4:00
50 Kick for time
100 Easy
Total:
60 min
3550 y (Kick 1050y)
MON
400 FRIM
100 Fly Drill
4x with fins (Odds: Back, Evens: Free)
...50 UW K :60
...200 50 Swim, 100 K, 50 Swim 2:45
4x
...2x100 1:20
...1x100 1:15
...1x100 1:20
...1x100 1:15
300 Easy K with fins
50 for time
100 Easy
Total:
60+ min
3950y (Kick 500y)
TUES
4x
...150 Swim
...50 K
8x25 :30 (12.5 UW, 12.5 Easy)
12x25 :30 Fly
200 Easy 4:00
4x IMO
...25 :30
...50 :60
...75 1:30
...100 CH Easy 1:45
200 K with fins 3:00
200 Swim with fins 2:40
100 K with fins 1:30
100 Swim with fins 1:20
:60 Rest
100 IM for time
100 Easy
Total:
60 min
3200y (Kick 500y)
WED
400 Swim
300 IM KDS
4x50 :55 (25 BC, rest for 5 breaths, 25 build)
4x25 :30 V-sprint
200 IM Kick 4:00 (25 easy, 25 hard)
4x100 K 2:00 IMO (50 easy, 50 hard)
2x
...8x50 FR 2x(:50, :40, :45, :35)
...100 Easy 2:00
...4x50 STR 2x(:50, :45, :50, :40)
...100 Easy 2:00
Broken 200 as 100, :10 rest, 50, :05 rest, 50
100 Easy
Total:
60+ min
3500y (Kick 700y)
THURS
500 swim
100 Kick
8x25 :30, 15 sprint/10 easy (Odds: FR, Evens: CH)
200 Kick 4:00
4x50 Drill/swim :50
4x75 1:20 (Odd: 80%, Even: 90%)
50 Easy 1:00
2x100 1:30 Best effort
200 Kick 4:00
6x50 Kick :60
:35 rest (til the clock was on :15)
4x
...300 Pull 3:45 (3:35-3:40)
...150 Pull 1:45 (~1:43)
:60 rest
50 K for time
100 Easy
Total:
65 min
4200y (Kick 850y)
FRI
4x
...200 swim
...50 K
I pulled the 100's but they are supposed to be swim...
200 Easy K with fins 4:00
8x100 1:15
200 Easy K with fins 4:00
6x100 1:15
200 Easy K with fins 4:00
4x100 1:15
200 Easy K with fins 4:00
2x100 1:15
200 Easy K with fins 4:00
Rest :60
1x100 for time
100 Easy
Total:
65+ min
4200y (Kick 1200y)
MON
300 Swim
5x100 K 2:00
8x25 V-sprint :30
6x
...2x50 1:00
...100 Easy 2:30
4x50 1:15
500 Pull with paddles
100 Easy
Total:
60+ min
3000y (Kick 500y)
TUES
500 Swim
200 Kick
12x25 :30 (Odd: FL with 4 UW K on 1st 25 then add 1 UW K on each 25 after; Even: CH 15 fast/10 easy)
2x25 :40 for time
All with fins...
200 FL K 3:00
2x100 FL K 1:40
6x100 1:15 as 25 FL + 75 FR
200 FR K 3:00
4x50 FR K :45
3x200 2:30 as 50 BK + 150 FR
200 BK K 3:00
8x25 BK K :25
2x300 3:45 FR
25 for time + 25 easy
8x25 FR with bungee/stretch cords :30 (Odd: against, Even: with)
100 Easy
Total:
70 min
4400y (Kick 1400y)
WED
4x
...200 (#1: CH, #2: IM drill, #3: STR, #4: CH)
...50 K CH
8x200 Pull, paddles optional, Odd: hard on 2:30, Even: easy on 2:45
1:30 rest, equipment swap
10x100 Pull 1:30 with paddles, best average
250 K easy
:60 rest
50 K for time
100 Easy
Total:
70 min
4000y (Kick 500y)
THURS
400 Swim
200 Kick
4x100 RIMO (25 scull, 25 drill, 50 build), :20 rest
20x25 :30 @ 100 pace (If you miss your pace 2 in a row, sit out one)
400 Easy K with fins 9:00
20x25 :30 @ 100 pace (If you miss your pace 2 in a row, sit out one)
100 Easy 2:00
? x 25 :30 Sprint Fly (Do the # of 25's that you sat out earlier)
100 Easy
200 for time with fins + paddles
100 Easy
Total:
60 min
2900y (Kick 600y)
FRI
500 Swim
100 Kick
8x50 (Odd: scull/swim, Even: drill/swim) :10-:15 rest
3x
…2x100 1:20
…1x100 1:15
…1x100 1:20
…1x100 1:10
:60 rest
2x
…2x50 :45
…1x50 :40
…1x50 :45
…1x50 :35
2x (1st round FR, 2nd round STR)
…75 2:00
…50 1:30
…25 1:00
100 Easy
Total:
65 min
3400y (Kick 100y)
