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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 Compare to practice from MON Nov 27, 2017 at forums.usms.org/showthread.php 400 Swim 100 Kick 5x50 :55 with fins (25 UW, 25 K) 10x25 :30 15y fast (Odd: Free, Even: STR) 100 1:12 300 3:48 100 1:15 150 1:50 100 1:15 150 1:55 100 1:10 With fins... 200 2:45 (1st 50 fast) 2x100 K 2:00 200 2:45 (2nd 50 fast) 4x50 K 1:00 200 2:45 (3rd 50 fast) 8x25 K :30 200 (4th 50 fast) 50 Easy Rest 3-4 minutes Broken 100 (50, :10 rest, 25, :05 rest, 25) 100 Easy Total: 70 min 3650y (Kick 950y) TUES Compare to practice from TUES at forums.usms.org/showthread.php 300 Swim 100 Kick 100 Swim 100 Kick 4x IMO ...50 Drill :55 ...25 Build :30 ...25 (15y fast) :30 10x50 @ 200 pace. 6 on 1:30 then 1 on 1:20, 1:10, 1:00, :50 50 Easy 4x125 2:30 as 25 L K, 25 R K, 25 Scull, 50 Drill 8x125 (100 IM + 25 FR) on 2:00, Tennessee Turns 8x25 K :35 100 Easy BR K 2:30 8x25 STR :30 50 Easy Total: 70 min? 3600y (Kick 700y) WED 500 Swim 4x50 IMO from middle of pool, :10-15 rest 12x25 V-Sprint :30 (Middle round Kick) 100 for time 2:00 3x ...Broken 100 2:00, All Broken 100s should be faster than the first 100 above (50, :10 rest, 25, :05 rest) ...200 Easy 4:00 3x500 Pull Easy 6:30 18x25 :45 (2 fast, 1 easy) Rest extra :60 6x25 1:00 100 Easy Total: 80 min (?) 4200y (Kick 100y) THUR 400 Swim 100 Kick 300 Swim 100 Kick 4x25 V-sprint :30 Broken 100 STR (50, :10 rest, 25, :05 rest, 25) 4x IMO ...100 Desc by 25 1:35 (BR 1:50) ...200 Kick, Desc by 50 3:00 10x50, 2@1:00, 2@1:15, 2@1:30, 2@1:45, 2@2:00 500 Pull 100 Kick for time 100 Easy Total: 60? min 3500y (Kick 1000y) FRI 400 Swim 100 Kick 300 FRIM 4x25 V-sprint :30 4x25 Fins :35 (Odd: UW K, Even: BC) Compare 150's to FRI at forums.usms.org/showthread.php and MON at forums.usms.org/showthread.php 8x150 3:00 with fins + paddles ...Odd: 100 at goal time, 50 easy ...Even: 50 at goal time, 100 easy 6x200 3:20 as 50 STR, 100 STR K, 50 FR 2x(FL, BK, BR) 6x25 :60 (3 FR, 3 STR) 100 Easy Total: 70 min? 3650y (Kick 750y)
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  • MON Compare to practice from MON Nov 27, 2017 at forums.usms.org/showthread.php 400 Swim 100 Kick 5x50 :55 with fins (25 UW, 25 K) 10x25 :30 15y fast (Odd: Free, Even: STR) 100 1:12 300 3:48 100 1:15 150 1:50 100 1:15 150 1:55 100 1:10 With fins... 200 2:45 (1st 50 fast) 2x100 K 2:00 200 2:45 (2nd 50 fast) 4x50 K 1:00 200 2:45 (3rd 50 fast) 8x25 K :30 200 (4th 50 fast) 50 Easy Rest 3-4 minutes Broken 100 (50, :10 rest, 25, :05 rest, 25) 100 Easy Total: 70 min 3650y (Kick 950y) TUES Compare to practice from TUES at forums.usms.org/showthread.php 300 Swim 100 Kick 100 Swim 100 Kick 4x IMO ...50 Drill :55 ...25 Build :30 ...25 (15y fast) :30 10x50 @ 200 pace. 6 on 1:30 then 1 on 1:20, 1:10, 1:00, :50 50 Easy 4x125 2:30 as 25 L K, 25 R K, 25 Scull, 50 Drill 8x125 (100 IM + 25 FR) on 2:00, Tennessee Turns 8x25 K :35 100 Easy BR K 2:30 8x25 STR :30 50 Easy Total: 70 min? 3600y (Kick 700y) WED 500 Swim 4x50 IMO from middle of pool, :10-15 rest 12x25 V-Sprint :30 (Middle round Kick) 100 for time 2:00 3x ...Broken 100 2:00, All Broken 100s should be faster than the first 100 above (50, :10 rest, 25, :05 rest) ...200 Easy 4:00 3x500 Pull Easy 6:30 18x25 :45 (2 fast, 1 easy) Rest extra :60 6x25 1:00 100 Easy Total: 80 min (?) 4200y (Kick 100y) THUR 400 Swim 100 Kick 300 Swim 100 Kick 4x25 V-sprint :30 Broken 100 STR (50, :10 rest, 25, :05 rest, 25) 4x IMO ...100 Desc by 25 1:35 (BR 1:50) ...200 Kick, Desc by 50 3:00 10x50, 2@1:00, 2@1:15, 2@1:30, 2@1:45, 2@2:00 500 Pull 100 Kick for time 100 Easy Total: 60? min 3500y (Kick 1000y) FRI 400 Swim 100 Kick 300 FRIM 4x25 V-sprint :30 4x25 Fins :35 (Odd: UW K, Even: BC) Compare 150's to FRI at forums.usms.org/showthread.php and MON at forums.usms.org/showthread.php 8x150 3:00 with fins + paddles ...Odd: 100 at goal time, 50 easy ...Even: 50 at goal time, 100 easy 6x200 3:20 as 50 STR, 100 STR K, 50 FR 2x(FL, BK, BR) 6x25 :60 (3 FR, 3 STR) 100 Easy Total: 70 min? 3650y (Kick 750y)
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