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
300 Swim
100 Kick
200 IM drill
8x25 K :35 (Odd: hard, Even: easy)
4x50 quarters :50
With fins...
5x100 1:10
5x50 K Easy :50
4x100 1:10
4x50 K Easy :50
3x100 1:10
3x50 K Easy :60
2x100 1:10
2x50 K Easy :60
1x100 1:10
1x50 K Easy
Still with fins...
10x25 :30 (Odd: UW K, Even: Fly swim (BC2))
No fins...
50 fly for time
100 Easy
Total:
60 min
3650y (Kick 1175y)
TUES
4x
...200 Swim
...50 Kick
10x100 1:30 Best average
8x200 IM 3:20 with 50 K rotating twice through... so 2x(FL K/BK/BR/FR, FL/BK K/BR/FR, FL/BK/BR K/FR, FL/BK/BR/FR K)
100 Easy
Total:
65 min
3700y (Kick 600y)
WED
400 Swim
3x50 :60 (25 UW K, 25 BC) with fins
6x75 1:05, Desc 1->3, 4->6
All 50's are hard. All 100s are recovery.
4x50 K 1:15
100 K 2:00
4x50 K 1:15
200 K 4:00
4x50 K 1:15
300 K 6:00
4x50 K 1:15
400 K 8:00
4x50 K 1:15
50 Easy
Total:
60+ min
3050y (Kick 2075y)
THUR
8x100 1:20, :25, :30, :25, :20, :25, :30
8x25 K, Odd: Fast on :30, Even: Easy on :35
16x25 :30 @ 100 pace
2x
...400 Pull 5:00
...4x150 Pull 1:50
4x25 :45
100 Easy
Total:
60 min
3600y (Kick 200y)
FRI
500 Swim
4x50 Kick IMO :60
4x75 :10 rest IMO (50 drill, 25 build)
The effort on the 200s is meant for #3 and #5 and then on #7. The others are "just make"
6x200 on 2:30, 2:35, 2:20, 2:45, 2:25, 2:40
:60 rest
200 Best effort
8 minute K (25 hard, 12.5 easy)
The 50's are not fast. Just try to keep a good stroke.
4x
...100 IM 1:30
...3x50 IMO by round on :60, :55, :50
100 Easy
Total:
70+ min
3900y (Kick 600y)
MON
8x100 1:30 2x(Last 25 stroke in RIMO)
200 Kick (25 easy, 25 hard)
300 3:45
2x150 1:55
3x100 1:15
4x75 1:00
6x50 Odd :35, Even :40
12x25 4x(2@:20, 1@:15)
10x50 K :60, no board, 2x as
...UW
...Back
...Left side
...Right side
...Superman (on stomach with arms straight out)
300 Pull, best effort
100 Easy
Total:
60+ min
3700y (Kick 700y)
TUES
500 Swim
100 Kick
4x50 Drill :60
8x25 V-sprint :30
12x50 :55 with fins (25 UW K, 25 BC Fly)
All Pull, Odds: Hard, Evens: Easy
2x75 1:00
2x125 1:40
4x75 1:00
4x125 1:40
6x75 1:00
6x125 1:40
50 Easy Kick
50 Kick for time
100 Easy
Total:
70 min
4200y (Kick 500y)
WED
400 Swim
300 IM KDS
200 Pull
4x25 :30 (15y fast)
All 50's are intended to be at 200 pace. To ease readability of this set, I put the main parts of the set in bold. Before the set begins, put your kick board on the other end of the pool...
2x50 :60
25 Easy :30
3x50 K :60
25 Easy :30
4x50 :55
25 Easy :30
3x50 K :60
25 Easy :30
6x50 :50
25 Easy :30
3x50 K :60
25 Easy :30
8x50 :55
25 Easy :30
3x50 K :60
25 Easy :30
10x50 :60
100 Easy
Total:
60 min
3400y (Kick 700y)
THUR
300 Swim
100 Kick
4x75 1:05/1:00/1:05/1:00
6x50 Drill/Build :60 (Odd: uw recovery, Even: closed fist)
Broken 100 (50, :10 rest, 25, :05 rest, 25)
You'll need to be ready to take fins on & off quickly...
3x100 K 2:00 (25 easy, 25 hard)
150 FL K on back with fins 2:30
150 with fins (25 easy K, 25 hard K with easy arms) 2:15
2x150 K 3:00 (Desc by 50)
150 FL K on back with fins 2:30
150 with fins (25 easy K, 25 hard K with easy arms) 2:15
300 K 6:00 Good effort
150 FL K on back with fins 2:30
150 with fins (25 easy K, 25 hard K with easy arms) 2:15
Broken 100 (same as above)
100 Easy
Total:
60 min
3100y (Kick 1900y)
FRI
600 Swim
100 Kick
3x100 1:30 (3 UW K 1st wall then add 1 UW K per wall up to 6 UW K)
4x
...4x75 1:30
...400 Pull 5:00
4x25 Against bungees :60 (:30 extra rest after #3)
2x25 against bungee, K with fins
50 Easy
Total:
70 min
4000y (Kick 150y)
