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2017-2018 Competitive workouts (Roswell & Alpharetta, GA)

hurrgtsa
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.
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  • MON 500 Swim 400 IM (50 K, 25 Drill, 25) 4x25 UW K :35 5x100 IM 1:40 3x200 IM 3:10 4x100 IM 1:35 2x200 IM 3:05 3x100 IM 1:30 1x200 IM 3:00 100 Easy Total: 3500y TUES 1000 SKIPS 8x150 Pull (no paddles) 2:15 (Odd: BK, Even: FR) 6x100 K 2:00 4x75 1:15, Desc by 25 2x50 FL :60 100 Easy Total: 60 min 3300y (Kick 800y) WED 350 Swim 200 IM Drill 4x50 UW K then easy swim :60 (#1: 6 k each wall, #2: 8 k, #3: 10 k, #4: 12 k) 6x50 Fly drill :60 (Odd: 3k/1 pull, Even: 3-3-3) 3x100 Bk 1:30 300 Br K 12x25 Fr :30 :60 rest 4x75 Fly 1:20, Desc by 25 3x100 Bk 1:30 3x100 Br 1:50 (25 K, 25 Swim) 6x50 Fr :45 100 Easy Total: 60+ min 3500y (Kick 450y) THUR 600 Swim 200 Kick 4x50 :50 Quarters 4x100 1:50 as 25 scull, 25 6k/pull, 25 catchup+fingertip, 25 fingertip All K is hard... All on :60 1x50 K 1x50 Easy Swim 2x50 K 1x50 Easy Swim 3x50 K 1x50 Easy Swim 4x50 K 1x50 Easy Swim 5x50 K 1x50 Easy Swim 4x25 :45 Fast 100 Easy Total: 60 min 2600y (Kick 950y) FRI 400 FRIM 300 IM KDS 100 Kick 4x50 Drill :60 400 Pull 5:20, neg split 3x100 Bk 1:35 400 Pull 5:20, 25 hard/25 easy 3x100 Bk 1:30 400 Pull 5:20, neg split 3x100 Bk 1:25 400 Pull 5:20, 50 hard/50 easy 3x100 Bk 1:20 50 K for time 100 Easy Total: 60+ min 3950y (Kick 250y)
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  • MON 500 Swim 400 IM (50 K, 25 Drill, 25) 4x25 UW K :35 5x100 IM 1:40 3x200 IM 3:10 4x100 IM 1:35 2x200 IM 3:05 3x100 IM 1:30 1x200 IM 3:00 100 Easy Total: 3500y TUES 1000 SKIPS 8x150 Pull (no paddles) 2:15 (Odd: BK, Even: FR) 6x100 K 2:00 4x75 1:15, Desc by 25 2x50 FL :60 100 Easy Total: 60 min 3300y (Kick 800y) WED 350 Swim 200 IM Drill 4x50 UW K then easy swim :60 (#1: 6 k each wall, #2: 8 k, #3: 10 k, #4: 12 k) 6x50 Fly drill :60 (Odd: 3k/1 pull, Even: 3-3-3) 3x100 Bk 1:30 300 Br K 12x25 Fr :30 :60 rest 4x75 Fly 1:20, Desc by 25 3x100 Bk 1:30 3x100 Br 1:50 (25 K, 25 Swim) 6x50 Fr :45 100 Easy Total: 60+ min 3500y (Kick 450y) THUR 600 Swim 200 Kick 4x50 :50 Quarters 4x100 1:50 as 25 scull, 25 6k/pull, 25 catchup+fingertip, 25 fingertip All K is hard... All on :60 1x50 K 1x50 Easy Swim 2x50 K 1x50 Easy Swim 3x50 K 1x50 Easy Swim 4x50 K 1x50 Easy Swim 5x50 K 1x50 Easy Swim 4x25 :45 Fast 100 Easy Total: 60 min 2600y (Kick 950y) FRI 400 FRIM 300 IM KDS 100 Kick 4x50 Drill :60 400 Pull 5:20, neg split 3x100 Bk 1:35 400 Pull 5:20, 25 hard/25 easy 3x100 Bk 1:30 400 Pull 5:20, neg split 3x100 Bk 1:25 400 Pull 5:20, 50 hard/50 easy 3x100 Bk 1:20 50 K for time 100 Easy Total: 60+ min 3950y (Kick 250y)
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