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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.
  • 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)
  • TAPERING THIS WEEK AND NEXT MON 400 Swim 300 IM KDS 200 Pull 100 Kick 10x25 :35 (15y fast, 10y easy) 1-6 FR, 7-10 IMO 3x ...200 2:40 ...100 1:15 Broken 100 (50, :10 rest, 25, :05 rest, 25) 2x ...4x25 K :35 (Odd: Fast, Even: Easy) ...100 Easy K STR 2:15 6x75 1:20, 1st and 3rd 25s FR, middle 25 STR as 2x(FL/BK/BR) Broken 100 STR (50, :10 rest, 25, :05 rest, 25) 150 Easy Total: 65 min 3350y (Kick 500y) TUES 400 FRIM 100 Kick 6x50 Drill/Build :55 8x25 :30 with fins (Odd: Back K, Even: UW K) 8x25 :35 (15y fast) 2x ...2x25 UW K :30 ...4x50 Desc 1->4 ...100 Back 1:30 easy ...25 K, 25 Scull, 25 K, 25 Drill 1:45 2x50 3:00 300 Easy K 7:00 4x25 2:00 100 Easy Total: 70 min 2700y (Kick 700y) WED 400 Swim 300 IM KDS 200 Pull 4x25 v-sprint kick :35 6x25 12.5 fast, :35 Broken 100 (50, :10, 25, :05, 25) 600 Easy 2x(100 swim, 100 pull, 100 kick) 2x50 3:30 200 Easy Starts Total: 60+ min 2150y (Kick 400y) THUR 400 Swim 300 IM KDS 8x25 :40 from middle of pool, working turns 100 Kick 100 for time 200 Easy Broken 100 Stroke (50, :10 rest, 25, :05 rest, 25) 200 Easy 4x25 1:30 100 Easy 2x25 STR 1:30 150 Easy Total: 50 min 2000y (Kick 200y) FRI 400 Swim 300 IM KDS 200 Drill/Build 100 Kick 2x25 FR 200 Easy 2x25 STR 200 Easy Total: 1500y
  • Continuing to taper this week for another meet this weekend. Yardage is somewhat back up for Monday but then will come back down. MON 500 Swim 200 IM Drill 12x25 V-sprint :30 (2nd round Kick :35) 2x ...300 3:45 ...200 2:30 ...100 1:15 4x with fins ...25 UW K :30 ...50 Drill :50 ...25 (15y fast) :30 Broken 200 (100, :10 rest, 50, :05 rest) Total: 3000y (Kick 200) TUES 400 Swim 6x50 Kick :60 200 IM Drill/Build 4x25 V-sprint 10x50 @ 200 pace. 6 @ 1:30 then 1 each on 1:20, 1:10, 1:00, :50 2x ...2x100 1:20 ...1x100 1:15 ...1x100 1:20 ...1x100 1:15 Broken 100 STR (50, :10, 25, :05, 25) 200 Easy Total: 50-55 min? 2800y (Kick 300y) WED 500 Swim 4x50 K :60 12x25 V-sprint :30 (middle round Kick) 3x ...3x50, Desc 1->3 (#1 round :60, #2 round :50, #3 round :40) ...Extra rest :20 3x ...50 Easy :60 ...25 BC FR :30 ...25 BC FL :30 ...25 Fast FR :30 ...25 Fast FL :30 3x25 1:30 125 Easy Total: 50 min? 2100y (Kick 300y) THUR 400 Swim 300 IM KDS 4x50 K :60 4x25 12.5 fast 2x ...50 Drill :60 ...25 UW K :30 ...25 Build :30 Broken 100 (50, :10, 25, :05, 25) 200 Easy 3x25 1:30 125 Easy Total: 1700y (Kick 350y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 2x ...2x25 :60 (Odd: 12.5 fast, Even: 25 fast) ...100 Easy 2:30 Total: 30 min 1300y (Kick 200y)
  • Tapered for back-to-back weekends. Compared to the December taper, everything that I swam in both December and March was slower in March except the 50 Free. In December I only swam 50 & 100 Free and 50 & 100 Fly. The main goal for these meets was under 49 in the 100 Free, under 22.5 in the 50 Free, and 54.5 in the 100 Fly. That did not happen. Moving forward, the practices will likely include more distance/endurance/IM-oriented work than usual for a while and then in June shift back to focusing on 50-100-200 events. March 10-11 SCY Results 50 Free: 22.64, 22.67 100 Free: 49.71, 49.83 500 Free: 5:27.43. (This was for "fun" with no expectations other than to finish.) 100 Fly: 55.41 100 IM: 58.35 March 17-18 SCY Results 50 Free: 22.52 (Not PR but fastest time since I returned to swimming) 100 Free: 49.54 200 Free: 1:54.91 (This was not raced. The goal was to just go under 1:55. With effort 1:51 should've been doable but exhausting.) 50 Fly: 24.89 100 Fly: 55.71 100 IM: 57.35 (All-time PR)
  • Back to the grind... MON 8x100 2x(1:20, 1:20, 1:25, 1:30) 200 Kick 3x1000 :30 rest #1: 75 FR/25 FL #2: 75 FR/25 BK #3: 75 FR/25 BR 100 Easy Total: 60 min 4100y TUES 1000 SKIPS 2x200 Kick 4:00 2x200 swim with fins 2:40 (5 UW K each wall) 4x100 Kick 2:00 4x100 swim with fins 1:20 (5 UW K each wall) 8x50 Kick :60 8x50 swim with fins :40 (5 UW K each wall) 50 Fly for time 100 Easy Total: 60 min 3550y (Kick 1400y) WED 2x ...200 swim ...50 kick 4x75 1:00, :55, 1:05, :55 4x50 quarters :60 300 4:00 (50 easy, 25 hard) 300 4:00 (50 easy, 50 hard) 300 4:00 (25 easy, 50 hard) 300 Kick 6:00 300 4:00 (Desc by 100) :60 extra rest 300 decent effort, focusing on steady K throughout 4x with fins ...2x25 :30 FL (Odd: UW K, Even: 6 UW K then swim) ...100 BK K 1:30 ...100 BK 1:30 (Desc by round) 100 Easy Total: 60+ min 3900y (Kick 900y) THUR 500 Swim 100 Kick 200 IM Drill/Build 8x25 V-sprint :30 (1st round FR, 2nd round STR) 10x100 1:20 :40 extra rest 800 IM 12:00 (as 800 IM or continuous 2x400 IM or 4x200 IM or 8x100 IM) 2x300 4:00 400 Pull 5:30 4x50 IMO :60 100 Easy Total: 60+ min 4100y (Kick 100y) FRI 400 Swim 300 IM KDS 10x25 Kick :35 (Odd: Hard, Even: Easy) 5x100 1:20 4x100 1:15 3x100 1:20 2x100 1:15 1x100 1:10 Rest 1:30 (or whatever it is that gets you back to the top) 100 Pull 1:15 200 Pull 2:30 300 Pull 3:45 400 Pull 5:00 500 Pull 6:15 Rest :15 25 Easy Rest :60 25 fast 50 Easy Total: 65 min 4100y (Kick 350y)
  • MON 500 Swim 4x75 FL/BK/BR 1:15 8x25 :30 (Odd: 8 fast UW K then easy; Even: V-sprint order) 1x100 1:15 100 1:20 2x100 1:15 200 2:40 3x100 1:15 300 4:00 4x100 1:15 400 5:20 5x100 1:15 500 6:40 100 Easy Total 60 min 4100y (Kick 100y) TUES 500 Swim 200 Kick 6x50 Scull/build :10-15 rest 8x25 :30 IMO 4x50 :60 IMO 2x100 IM 2:00 200 IM 4:00 200 IM 4:00 50 Easy :60 2x100 IM 2:00 50 Easy :60 4x50 :60 IMO 50 Easy :60 8x25 :30 IMO 10x50 Kick :60 (Odd: 25 FR/FL, Even: 25 FR/BR) 50 Easy Total: 65+ min 3300y (Kick 700y) WED 800 Swim 4x50 Drill :60 8x200 Pull 2:30 :60 rest 6x200 Pull 2:25 :60 rest 4x200 Pull 2:20 Rest :30 25 Fast 75 Easy Total: 65+ min 4700y (Kick 0y) THUR 500 Swim 4x50 :60 Desc 1->4. 1st 50 try to minimize strokes and then maintain the stroke count on the subsequent 50's. 3x with fins, all on :10 rest ...25 UW K ...25 Head first K with hands folded across chest ...25 L K ...25 R K 2x ...3x75 1:30, Desc 1->3 Round #1: FR Round #2: STR 5x100 BK 1:25 4x75 BR 1:30 100 BK K 2:00 100 BR K 2:00 5x100 BK 1:20 2x75 BR 1:30 100 BK K 2:00 100 BR K 2:00 50 K for time 50 Easy Total: 60+ min 3400y (Kick 700y) FRI Off - Good Friday
  • MON 400 Swim 100 Kick 4x75, Build by 25 (1-2 FR 1:05, 3-4 BK 1:10) 4x25 :30 DPS, Desc 1->4 100 1:20 200 2:40 300 4:00 400 5:20 500 6:40 600 8:00 700 9:20 4x25 FL :40 100 Easy Total: 63 min 4000y (Kick 100y) TUES 8x100 1:30, 2x ...75 FR, 25 BR ...75 FR, 25 BK ...75 FR, 25 FL drill ...75 FR, 25 K 8x25 :30 (Odd: 12.5 UW K, 12.5 Easy; Even: 12.5 UW K, 12.5 Fast) Main set adapted from www.yourswimlog.com/.../ 30x50 STR :60 as 10x ...50 Fast ...50 Kick ...50 Drill 1000 Pull 25 for time 75 easy Total: 60+ min 3600y (Kick 550y) WED 500 Swim 100 Kick 4x IMO, all on :10 rest ...25 UW ...50 Drill ...25 Build 200 IM 3:00 400 IM 6:00 6x100 IM 1:30 800 IM as 400 IM + 200 IM + 2x100 IM 12:00 5x100 Kick 2:00 4x25 :30 IMO 100 Easy Total: 65 min 3700y (Kick 700y) THUR 400 Swim 3x ...50 Drill :60 ...50 Kick :60 ...4x25 V-sprint :30 3x ...3x100 1:10 ...100 Easy K 3:00 100 Good effort 4x500 6:30 1: Swim 2: Pull, no paddles 3: Pull, paddles 4: Pull, paddles 50 fast 100 Easy Total: 70 min 4150y (Kick 450y) FRI 300 Swim 3x100 Back 1:35 6x50 :60 Drill/Build 100 Kick (Opposite of Monday) 700 9:20 600 8:00 500 6:40 400 5:20 300 4:00 200 2:40 100 1:20 :30 Extra rest 4x25 :30 Fly 100 Easy Total: 62 min 4000y (Kick 100y)
  • MON 600 Swim 200 Kick 8x25 :30 V-sprint (Round 1: CH, Round 2: Kick) 5x200 2:30 :60 rest 4x200 2:30 :60 rest 3x200 2:30 :60 rest 2x200 2:30 :60 rest 1x200 2:30 100 Easy Total: 60+ min 4100y (Kick 300y) TUES 500 Swim 8x25 Kick :35 (Odd: Hard, Even: Easy) 4x75 1:05, :55, 1:10, 1:00 3x100 2:00 600 8:00 6x50 :60 3x200 2:40 12x25 :30 6x100 1:20 100 Easy Total: 62 min 3700y (Kick 200y) WED 4x (continuous) STR is RIMO by round ...100 Free ...50 Drill STR ...50 Build STR 200 IM Kick This set is just swim through it at an easy pace. I think I had ~:20 rest on most of the 250's 3x STR is IMO by round ...200 STR Kick with fins 3:15 (BR without fins on 4:00) ...3x250 IM with fins 3:40 (BR with FR K and FL K, alternating by 25). The extra 50 is the STR for the round. So round 1 is 100 FL + 50BK/BR/FR 25 Easy 25 for time 100 Easy Total: 65+ min 4000y (Kick 800y) THUR 6x100 (Odd: FR 1:20, Even: BK 1:30) 100 Kick 4x50 Drill with fins, :10 rest 4x25 DPS, Desc 1->4, Maintaining stroke count 5x200 3:30 (50 BK, 50 BK K, 50 K on side, 50 FR) 10x150 Pull 2:30 (Odd: Easy, Even: Fast) #1-4: No paddles #5-10: Paddles 50 Easy 50 for time 100 Easy Total: 70 min 3700y (Kick 600y) FRI 400 Swim 300 IM KDS 200 Pull 4x25 V-sprint 3x ...2x100 1:20 ...1x100 1:15 ...1x100 1:20 ...1x100 1:10 4x25 FR :30 4x50 FR :60 4x75 K 1:30 (25 Hard, 25 Easy, 25 Hard) 50 Easy :60 4x25 FL :30 4x50 BK :60 4x75 BR K 1:30 (25 Hard, 25 Easy, 25 Hard) 50 Easy Total: 65 min 3800y (Kick 700y)
  • MON 500 Swim 4x75 1:10, :05, :10, :05 8x25 K :30 (Odd: Hard, Even: Easy) IMO 300 3:45 2x150 2:00 300 3:45 3x100 1:20 300 3:45 6x50 :40 300 3:45 3x50 Desc 1->3 BK :50 150 Easy Total: 55 min 3400y (Kick 200y) TUES 300 Swim 4x100 Drill/Swim by 25, :10 rest 100 Kick 8x25 with fins :30 (Odd: UW K, Even: 12.5 fast) 20x25 :30 @ 100 pace. If you miss goal pace 2x in row, sit out 1. ] :30 Extra rest 5x100 1:30 Recovery 16x25 :30 @ 100 pace with fins (Odd: FL, Even: BK) 500 Easy kick with fins 50 Fly for time 150 Easy Total: 60 min 3100y (Kick 700y) WED 6x100 2x(1:20, 1:25, 1:30) :30 rest 6x100 1:40 (50 Drill, 50 Build) 2xFL, BK, BR :60 rest 6x100 1:15 :60 rest 6x100 K with fins 1:35 :60 rest 6x100 Pull 1:10, Desc 1->3, 4->6 :60 rest 6x100 IM 1:30 100 Easy Total: 60? min 3700y (Kick 600y) THUR 400 Swim 300 IM KDS 200 Pull 4x25 :30 12.5 fast RIMO All K is fins. All swim is fins + paddles. 100 K 1:40 1x100 1:15 100 K 1:40 2x100 1:15 100 K 1:40 3x100 1:15 100 K 1:40 4x100 1:15 100 K 1:40 100 1:15 100 K 1:40 200 2:30 100 K 1:40 300 3:45 100 K 1:40 400 5:00 4x50 Pull :50, Desc 1->4 100 Easy Total: 65 min 4100y (Kick 900y) FRI 1000 SKIPS with fins 5x100 Kick 2:00 1500 Pull 4x IMO ...50 Drill :60 ...50 Fast 1:30 100 Easy Total: 60 min 3500y (Kick 700y)
  • MON 500 Swim 200 IM Kick/Drill 12x25 with fins :30 3x(UW K, 12.5 fast/easy, 25 fast, 25 easy K) 3x300 4:00, Desc 1->3 3x100 BK K 2:00 3x300 3:45, Desc 1->3 6x50 BR K :60 3x200 2:30, Desc 1->3 25 for time 75 Easy Total: 60+ min 4100y (Kick 850y) TUES 400 Swim 200 IM K 200 IM Drill/Swim 8x25 :30 V-sprint 10x50 @ 200 pace 50 Easy 4x500 6:30 1: 75 Easy, 25 Hard 2: 50 Easy, 25 Hard 3: 25 Easy, 25 Hard Extra :60 rest 4: Pull, best effort 50 Easy 50 Fly for time 100 Easy Total: 62 min 3750y (Kick 200y) WED 600 Swim 4x100 1:30 (3, 4, 5, 6 K off each wall) 3x (STR is BK on odds, BR on evens) ...2x50 :45 (25 FL + 25 STR) ...2x75 1:15 (25 FL + 50 STR) ...2x100 1:30 (25 FL + 75 STR) With fins... Odds are FL, Evens are BK 2x50 :45 (25 Kick, 25 Swim) 2x100 1:30 (50 Kick, 50 Swim) 2x150 2:15 (75 Kick, 75 Swim) 2x200 3:00 (100 Kick, 100 Swim) 50 for time with fins 100 Easy Total: 63 min 3500y (Kick 500y) THU 6x100 2x(1:20, :25, :30) 200 Kick 200 IM Drill 3x50 Kick 1:20, Hard 50 Easy Kick 1:00 3x50 Kick 1:20, Hard 100 Easy Kick 2:00 3x50 Kick 1:20, Hard 150 Easy Kick 3:00 3x50 Kick 1:20, Hard 200 Easy Kick 4:00 8x75 1:30 FL/BK/BR 4x25 against bungee 3:00 100 Easy Total: 72 min 2900y (Kick 1300y) FRI 400 Swim 300 IM KDS 12x25 V-sprint (4 FL on :30, 4 K on :35, 4 FR on :30) 3x ...75 1:30 (by 25: K on side, 6 K/pull, DPS) ...75 1:30 (by 25: catchup+fingertip, catchup, DPS) ...Broken 100 2:00 (See below) ...100 Easy 1:30 Round #1: 50, :15 rest, 50 Round #2: 25, :05 rest, 25, :10 rest, 50 Round #3: 50, :10 rest, 25, :05 rest, 25 1000 with fins, easy as 4x(100 Swim, 50 K, 100 Drill) 4x25 FL :40 100 Easy Total: 60 min 3250y (Kick 475y)