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 Swim
4x50 Drill :60
4x100 :10-15 rest 25 swim/50 kick/25 swim
(Compare to WED of Dec 19, 2016 at forums.usms.org/showthread.php )
16x200 on 2:30 with extra :60 rest after every 4, twice through as follows:
#1: Negative split
#2: Build each 50
#3: Build by 50 (Descend by 50)
#4: Fast
#5: 75 easy, 25 hard, 75 easy, 25 hard
#6: 50 easy, 50 hard, 50 easy, 50 hard
#7: 25 easy, 75 hard, 25 easy, 75 hard
#8: Fast
50 Easy
50 Race
100 Easy
Total:
4400y (Kick 200y)
70min
TUES
4x
...200 (Swim, Drill, Swim, Build)
...50 K (Odd: Easy, Even: Hard)
All 25's at 100 pace...
16x25 :30 with fins
200 Easy K with fins 4:00
16x25 :30 with fins
200 Easy with fins 4:00
12x25 :30 with fins + paddles
200 Easy K with fins 4:00
12x25 :30
50 Easy
Broken 100 (50, :10 rest, 25, :05 rest, 25)
50 Easy
Total:
60+ min
3200y (Kick 600y)
WED
5x100 1:20/:25/:30/:20/:25
4x50 Drill :60
12x25 :30 15y Fast, 10y Easy (Odd: Kick, Even: Swim)
3x100 1:25, Pull, Desc 1->3
3x200 2:40, Pull, Desc 1->3
3x50 :45, Pull, Desc 1->3
2x100 1:20, Pull, Desc 1->2
2x200 2:40, Pull, Desc 1->2
Rest to top (it was extra :15 I think?)
1x100 2:00, Pull, Fast
1x200 3:00, Pull, Fast
1x50, Pull, Fast
50 Easy
10x50 Kick :60
Rest :60
50 Fly Fast
100 Easy
Total:
60 min
3700y (Kick 650y)
THURS
1000 SKIPS
4x100 FLY :15-:20 rest as 25 K, 25 2 UW Kick/1 Pull, 25 3-3-3, 25 K on back
4x
Odd Rounds: with fins (unless BR K)
Even Rounds: no fins
Rounds 1 & 2: K as FL or BR
Rounds 3 & 4: K as FR or BK
...4x75 K 1:30 Odd: Build by 50, Even: Hard
...2x100 1:30 FR Fast Kick, Easy arms
50 Easy
100 Fly for time
100 Easy
Total:
70 min
3650y (Kick 1400y)
FRI
(Compare this practice to WED of Nov 7, 2016 at forums.usms.org/showthread.php
500 Swim
3x100 Kick 2:00
8x25 :30 2x(Drill, UW K, Build, Fast)
10x50 :55
2x
...100 Fly 1:40
...100 IM 1:30
...100 Bk 1:30
...100 IM 1:30
...100 Br 1:50
...100 IM 1:30
4x50 Fly :45 (with fins)
2x100 Bk 1:30 (with fins)
200 Br K 4:00 (no fins)
:60 extra time to get gear
200 Free with fins and paddles
4x25 :60 against stretch cords/bungee
100 Easy
Total:
3700y
65+ min
MON
(Compare to WED at forums.usms.org/showthread.php
500 Swim
8x50 :60 (25 UW K, 25 Drill)
4x25 :30
10x100 1:15
Easy 50
2x
...200 Easy K 4:00
...3x50 Fast K 1:20
...1x50 Easy :60
50 for time, from dive
9x25 stretch cords on ~2:00
...4 against
...1 with
...4 against with fins + paddles
100 Easy
Total:
80+ min
3225y (Kick 900y)
TUES
(Compare to THUR at forums.usms.org/showthread.php
2x
...100 Fr 1:20
...100 Bk 1:30
...100 IM (FL drill) 1:40
200 K
4x50 :15 rest, fast breakout, then easy->build
20x25 :30 @ 100 pace; if you miss one, rest one
:60 rest
#x25 FL :30 (# is double the 25s you sat out)
1000 Pull
8x50 Fins + Paddles :60
100 Easy
100 Kick for time
400 Easy K with fins
100 Easy
Total:
70+ min
3700y (Kick 700y)
WED
(Compare to FRI at forums.usms.org/showthread.php
400 FRIM
300 Scull/Drill/Swim by 25
4x50 :60 (8 K each wall, build)
4x25 Fast :30
3x100 2:00 Fast
50 Easy 1:30
3x50 1:30 Fast
75 Easy 1:30
3x25 :45 Fast
5x200 3:00 (#1 100 Fly/Back, #2 100 Back/Br, #3 100 Br/Fr, #4 100 Fr/Fly drill, #5 IM)
2x
...25 K :30
...50 K :60
...75 K 1:30
...100 K 2:00
...:30 rest
50 K for time
100 Easy
Total:
70 min
3300y (Kick 550y)
THUR
Off
FRI
(Compare to FRI at forums.usms.org/showthread.php
400 Swim
300 IM KDS
4x50 :55 (25 K, 25 Build)
4x25 :30 IMO (12.5 fast, 12.5 easy)
2x
...12x25 :30
...4x25 Kick :30
...100 Easy 3:00
5x200 2:40 pull
#1: Easy, even pace
#2: Build each 50
#3: Build by 50
#4: Negative split
#5: Even pace with Finis Ultimate drag suit (Extra :60 for equipment)
100 for time with paddles + fins
100 Easy
Total:
60 min
3200y (Kick 400y)
SCY taper results
50 Fly: 24.74 (PR)
100 Fly: 54.64 (PR)
50 Free: 22.57
100 Free: 48.97
I had planned to swim 100 IM and 200 Free too but ended up not.
I haven't decided yet whether there will be a goal meet and taper in March.
Send me a message if you have any feedback thus far on the practices. What do you think was missing from this fall? What would you like to see more or less of?
