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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 400 Swim 4x75 1:00, :55, 1:05, :55 12x25 :30 with fins (1: UW K, 2: 15y fast, 3: Drill) 16x25 FR :30 @ 100 Pace 200 Easy K with fins 5:00 16x25 STR :30 @ 100 Pace 800 Pull BC 3/4/3/5 by 50s 2x50 1:30 fast 100 Easy Total: 60 min 3000y (Kick 300y) TUES 4x ...200 swim ...50 Kick 5x100 (Odd: 1:10, Even: 1:15) 150 Easy 3:00 5x100 (Odd: 1:15, Even: 1:10) 150 Easy 3:00 3x100 1:10 With fins... 4x50 :45 1x50 :35 2x50 :40 1x50 :35 1x50 :40 2x50 :35 2x50 :45 1x50 :40 Rest :60 Remove fins... 50 fast 1:30 4x25 :40 50 fast 100 Easy Total: 60 min 3650y (Kick 200y) WED 4x200 Odd: 2:45, Even: 3:00 200 Kick From Nick Brunelli's blog... 4x100 IM 2:00 Best average 4x100 FR 2:00 Best average 4x100 BK 2:00 Best average 4x100 FR 2:00 Best average 300 Kick 4x(12.5 hard, 25 easy, 25 hard, 12.5 easy) Broken 100 (50, :10 rest, 25, :05 rest) 100 Easy Total: 60 min 3100y (Kick 500y) THUR 1000 SKIPS 8x100 IM 1:40 2x(#1: 1st 25 fast, #2: 2nd 25 fast, etc) 5x200 2:30 50 Kick Hard :60 100 Kick (50 Easy, 50 Hard) 2:00 150 Kick (100 Easy, 50 hard) 3:00 200 Kick (150 Easy, 50 hard) 4:00 250 Kick (200 Easy, 50 hard) 5:00 50 STR for time 100 Easy Total: 65+ min 3700y (Kick 950y) FRI 400 Swim 300 IM KDS 200 Pull + drill 4x25 :30 V-sprint 6x200 2:40 #1-5 Pull, #6 with fins + paddles #1: Pace #2: Build each 50 #3: Desc by 50 #4: Neg split Extra :60 rest #5: Pace (faster than #1) Extra :60 rest #6 with fins + paddles forums.usms.org/showthread.php ) 4x25 :60 4x25 :50 4x25 :40 4x25 :30 1x25 :60 2x25 :50 3x25 :40 4x25 :30 400 Easy (50 Kick/50 Swim) 6x25 with bungee cord Odd (against) :30 Even (with) :60 100 Easy Total: 70 min 3500y (Kick 300y)
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  • MON 400 Swim 4x75 1:00, :55, 1:05, :55 12x25 :30 with fins (1: UW K, 2: 15y fast, 3: Drill) 16x25 FR :30 @ 100 Pace 200 Easy K with fins 5:00 16x25 STR :30 @ 100 Pace 800 Pull BC 3/4/3/5 by 50s 2x50 1:30 fast 100 Easy Total: 60 min 3000y (Kick 300y) TUES 4x ...200 swim ...50 Kick 5x100 (Odd: 1:10, Even: 1:15) 150 Easy 3:00 5x100 (Odd: 1:15, Even: 1:10) 150 Easy 3:00 3x100 1:10 With fins... 4x50 :45 1x50 :35 2x50 :40 1x50 :35 1x50 :40 2x50 :35 2x50 :45 1x50 :40 Rest :60 Remove fins... 50 fast 1:30 4x25 :40 50 fast 100 Easy Total: 60 min 3650y (Kick 200y) WED 4x200 Odd: 2:45, Even: 3:00 200 Kick From Nick Brunelli's blog... 4x100 IM 2:00 Best average 4x100 FR 2:00 Best average 4x100 BK 2:00 Best average 4x100 FR 2:00 Best average 300 Kick 4x(12.5 hard, 25 easy, 25 hard, 12.5 easy) Broken 100 (50, :10 rest, 25, :05 rest) 100 Easy Total: 60 min 3100y (Kick 500y) THUR 1000 SKIPS 8x100 IM 1:40 2x(#1: 1st 25 fast, #2: 2nd 25 fast, etc) 5x200 2:30 50 Kick Hard :60 100 Kick (50 Easy, 50 Hard) 2:00 150 Kick (100 Easy, 50 hard) 3:00 200 Kick (150 Easy, 50 hard) 4:00 250 Kick (200 Easy, 50 hard) 5:00 50 STR for time 100 Easy Total: 65+ min 3700y (Kick 950y) FRI 400 Swim 300 IM KDS 200 Pull + drill 4x25 :30 V-sprint 6x200 2:40 #1-5 Pull, #6 with fins + paddles #1: Pace #2: Build each 50 #3: Desc by 50 #4: Neg split Extra :60 rest #5: Pace (faster than #1) Extra :60 rest #6 with fins + paddles forums.usms.org/showthread.php ) 4x25 :60 4x25 :50 4x25 :40 4x25 :30 1x25 :60 2x25 :50 3x25 :40 4x25 :30 400 Easy (50 Kick/50 Swim) 6x25 with bungee cord Odd (against) :30 Even (with) :60 100 Easy Total: 70 min 3500y (Kick 300y)
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