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
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
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)
