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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 500 Swim 6x50 Drill :10-:15 rest 8x25 V-sprint :30 (1st round BK, 2nd round FR) 2x250 3:00 3x50 1:20 (1: Easy, 2: Kick, 3: Drill) 4x125 1:30 3x50 1:20 (1: Easy, 2: Kick, 3: Drill) 5x100 1:12 3x50 1:20 (1: Easy, 2: Kick, 3: Drill) Extra :60 rest 500 Pull 5x100 Kick 2:00 25 for time 75 Easy Total: 70+ min 4050y (Kick 650y) TUES 6x100 2x(1:20, :25, :30) 4x75 1:00, 1:10, :55, 1:00 100 Kick 3x300 4:00, Desc 1->3 300 FL K on back with fins 4:30 3x200 2:50, Desc 1->3 400 FR K 6:00 3x100 1:40, Desc 1->3 500 FR with fins, Negative split 25 K for time 75 Easy Total: 65 min 4100y (Kick 825y) WED 4x ...200 Swim ...50 Kick 3x ...8x25 :30 FL ...4x50 :60 BK ...200 BR K 4x300 Pull 3:30 50 Easy 50 FL for time 100 Easy Total: 65+ min? 4200y (Kick 800y) THUR 400 Swim 200 IM Drill 100 Kick 200 Drill 4x25 V-sprint :30 3x200 K 4:00 (Intervals below... :30 rest between each 8x50) 8x50 FR 8x50 BK 8x50 BK 8x50 BK with fins 8x50 BK with fins 8x50 FR with fins FR and BK with fins on... 2 @ :45 1 @ :40 2 @ :45 1 @ :35 2 @ :40 BK... 2 @ :50 1 @ :45 2 @ :50 1 @ :40 2 @ :45 FR with fins on... 2 @ :40 1 @ :35 2 @ :40 1 @ :30 2 @ :35 100 Easy Total: 60+ min ? 4100y (Kick 700y) FRI 300 Swim 300 IM KDS 300 Swim 4x25 :30 UW K with fins 5x250 3:15 as 1: Easy/pace 2: Build each 50 3: Desc by 50 4: Neg split Extra :60 rest 5: 200 + :10 rest + 50 8x200 2:45 with Fins (50 Swim, 100 Kick, 50 Swim) as, 2x through... 1: FR 2: FL 3: FR 4: BK 2x50 2:00 sprint 1: with Finis Ultimate Drag suit + fins + added mesh/drag on feet 2: without 50 Easy Total: 68 min 4000y (Kick 1000y)
  • MON 400 Swim 12x50 :50 with fins as 3x …UW K …Drill …K (25 fast) …Swim (25 fast) (The theme of this set continues on Wed and Fri) 5x100 1:15 4x200 2:30 3x300 3:45 12x50 :50, Desc 1->3, etc 200 Easy Kick Total: 65 min 4000y (Kick 500y) TUES 4x RIMO by round ...200 FR/STR by 25 ...50 K STR 2x ...200 BK 2:50 ...2x100 BK 1:25 ...4x50 BK :45 10x150 Pull 2:00 (Odd: Easy, Even: Hard) 4x50 1:15 (Odd: STR, Even: K) 100 Easy Total: 65 min 4000y (Kick 300y) WED 600 Swim 4x50 Drill :15 rest 4x25 V-sprint K :35 4x25 V-sprint :30 4x100 1:15 3x200 2:30 2x300 3:45 1x400 5:00 20x25 :30 with fins (Odd: UW K, Even: Fly) 400 BK K with fins 100 Easy Total: 65 min 4000y (Kick 750y) THU 10x100 (Odd: FR 1:20, Even: 25 FR/75 BK 1:30) 2x ...75 K 1:40 (first & last 25 hard) ...100 K 2:10 (first & last 25 hard) ...150 K 3:10 (first & last 50 hard) ...200 K 4:10 (first & last 50 hard) 8x100 1:40 (75 BK/25 BR) 2x500 Pull 7:00 150 Easy Total: 70+ min (?) 4000y (Kick 1050y) FRI 400 Swim 300 IM KDS 200 Pull 4x25 V-sprint :30 3x100 1:15 2x200 2:30 1x300 3:45 8x125 2:00 2x(25 STR, 75 FR, 25 STR), STR is 2xIMO 3x100 Kick 2:00 25 for time 25 easy Total: 65 min 3350y (Kick 400y)
  • MON - SCY 700 Swim 300 IM KDS 12x25 :30 IMO 5x100 1:15 100 Easy K 3:00 4x100 1:15 100 Easy K 3:00 3x100 1:15 50 Easy 2:00 2x100 1:15 :30 rest 1x100 1:15 1000 Pull, stretch out (no paddles) 50 Easy 50 for time 150 Easy Total: 70 min 4000y (Kick 300y) TUES - LCM 400 Swim 300 IM KDS 4x50 with fins (6 UW K, 6 fast strokes then easy K) :10 rest 100 Pull 2x ...2x50 Drill with fins :10 rest ...4x50 DPS :10 rest 10x200 Pull 2:55 50 Fly fast 50 Easy Total: 60+ min 3700m (Kick 100m) WED - SCY 500 Swim 200 Kick 4x75 1:00, :55, 1:05, :55 6x400 IM 6:00 as... #1: 2x200 #2: 200, 100, 100 #3: 100, 200, 100 #4: 100, 100, 200 #5: 4x100 :60 extra rest #5: 400 8x25 Kick :45 100 Easy Total: 62 min 3700y (Kick 400y) THUR - SCY 6x100 (Odd: 1:20, Even 1:30) 8x25 K :30 (Odd: Hard, Even: Easy) 4x50 Drill :55 500 K 10:00 400 K 8:00 300 K 6:00 200 K 4:00 100 K 2:00 150 Easy 8x25 :30 with chute, fins, & paddles 50 K with fins 100 Easy Total 60 min 3000y (Kick 1700y) FRI - SCY 500 Swim 10x25 K w/fins :25 (Odd: Hard, Even: Easy) 5x50 Drill :15 rest Yes.... this is the same as Thursday 500 K 10:00 400 K 8:00 300 K 6:00 200 K 4:00 100 K 2:00 150 Easy 8x25 :30 with chute, fins, & paddles 2x25 :30 kick with chute & fins 50 FL for time 50 Easy Total: 60 min 3000y (Kick 1800y)
  • MON - SCY 400 Swim 100 Kick 4x50 Drill :55 12x25 V-sprint :30 (4 FR, 4 K on :35, 4 BK) 10x100 1:30 Best Average 4x400 5:15 (Odd: Swim, Even: Pull) . 50 for time 50 Easy Total: 60 min 3700y (Kick 200y) TUES - SCY 400 Swim 4x100 1:30 with fins (25 Swim, 50 Kick, 25 Swim) 8x25 :30 with fins #1: UW K #2: Drill #3: 15y fast #4: Drill Adapted from www.yourswimlog.com/.../ 500 Kick 10:00 10x25 :30 50 Easy :60 400 Kick 8:00 8x25 :30 50 Easy :60 300 Kick 6:00 6x25 :30 50 Easy :60 200 Kick 4:00 4x25 :30 50 Easy :60 100 Kick 2:00 2x25 :30 50 Easy Total: 70 min 3700y (Kick 1750y) WED - SCY 400 Swim 100 Kick 4x ...50 Scull/kick :60 ...50 SWOLF :50 (Compare against FRI at forums.usms.org/showthread.php ) 4x100 1:10 100 K Easy 3:30 3x100 1:10 75 K/25 Swim Easy 3:00 2x100 1:10 50 K/50 Swim Easy 2:30 1x100 1:10 6x200 BK with fins 2:45 25 K for time 25 Easy 25 for time 75 Easy Total: 62 min 3650y (Kick 450y) THUR - LCM 400 Swim 300 IM KDS 200 Kick 100 Build each 25 10x50 :60 2x50 Drill :60 3x200 Pull 2:50 2x50 Drill :60 Extra :60 for equipment change 3x200 Pull 3:00 Extra :60 for equipment change 2x50 Drill :60 3x200 Pull 2:50 100 Easy Total: 75 min 3700m (Kick 300m) FRI - LCM 500 Swim 100 Kick 200 Drill/Build by 25 200 Kick/Build by 25 IM 100 1:30 200 3:00 100 1:30 300 4:30 200 3:00 100 1:30 400 6:00 300 4:30 200 3:00 100 1:30 400 BK Kick with fins Rest :60 200 FR Kick with fins + added mesh/drag on feet 4x50 FL with fins 1:30 100 Scull 100 Easy Total: 80 min 4000m (Kick 800m)
  • MON Off TUES - LCM 1000 SKIPS 3x300 4:30, Desc 1->3 :30 Rest 100 Easy 3:00 3x200 3:00, Desc 1->3 :30 Rest 100 Easy 3:00 3x100 1:30, Desc 1->3 4x50 1:00, fins + paddles Rest/equipment change :60 4x50 1:00 fins + paddles 100 Easy Total: 70 minutes 3500m (Kick 200m) WED - LCM 10x100 (Odd: FR 1:30, Even: BK 1:45) 3x200 IM 3:30 4x50 IMO :60 200 IM K 5:00 2x200 IM 3:30 4x50 IMO :60 200 IM K 5:00 1x200 IM 3:30 4x50 IMO :60 200 IM K 5:00 100 Easy Total: 65 min 3500m (Kick 600m) THURS - LCM 600 Swim 100 Kick 4x25 V-sprint FR :30 4x25 V-sprint K :35 4x25 V-sprint FL :30 5 minute K with fins (:20 fast, :10 easy) 2x ...2x50 Drill with fins :60 ...2x50 DPS :60 4x100 2:30 200 Kick with added mesh/drag on feet + Fins 50 for time 500 Pull with paddles 100 Easy 25 Kick, 150 scull, 25 Kick Total: 70 min 3250m (Kick 800m) FRI - LCM 200 Swim 50 Kick 200 IM Drill 50 Kick 200 Swim 50 Kick 8x25 V-sprint :30 (4 FR, 4 BK) 50 Kick 100 1:30 200 3:00 100 1:30 200 3:00 300 4:30 200 3:00 100 1:30 200 3:00 300 4:30 400 6:00 300 4:30 200 3:00 100 1:30 50 Kick for time 50 Easy 6x25 against bungee cord #1-3 1:00 Rest :60 #4 1:30 #5 1:30 #6 FL 50 Easy Total 75 min 4000m (Kick 250m)
  • MON - LCM 500 Swim 200 Kick 6x50 1:15 (Odd: 25 UW K, 25 Scull; Even: 15m fast, 10 easy, 15m fast, 10 easy) 10x100 1:25 10x50 K 1:15 with added mesh/drag on feet + Fins 500 swim 4x50 with parachute with fins + paddles (25m fast then 25m easy) 1:15 100 Kick for time 100 Easy Total: 75 min 3400m (Kick 875m) TUES - SCY 400 Swim 4x75 1:05, :55, 1:00, 1:00 4x50 K IMO :60 4x25 V-sprint :30 20x25 :30 at 100 pace 400 (200 FR, 200 BK) 7:00 Easy 12x50 :60 IMO, Desc 1->3 1x50 K :60 50 Easy :60 2x50 K :60 50 Easy :60 3x50 K :60 50 Easy :60 50 FL for time 100 Easy Total: 60+ min 3100y (Kick 500y) WED - LCM 1000 SKIPS 4x200 IM 3:30 Rest 2:00 4x200 with fins (100 FL, 100 FR) 3:30 With fins... 400 K 8:00 300 K 6:00 200 K 4:00 100 K 2:00 100 Scull 100 Easy Total: 75+ min 3800m (Kick 1200m) THUR - LCM 6x100 2x(1:30, 1:35, 1:40) 200 Kick 8x25 V-sprint :30 8x50 (2 on :60, 2 on 1:30, 2 on 2:00, 2 on 1:00) 300 Easy 7:00 8x50 (2 on 1:30, 2 on 2:00, 2 on 1:00, 2 on 1:30) 200 Easy 6:00 8x50 Fins + Paddles (2 on :60, 2 on 1:00, 2 on 2:00, 2 on 1:30) 100 Easy Total: 70+ min 2800m (Kick 200m) FRI - LCM 300 Swim 100 Kick 4x50 Drill :20 rest 4x50 Back :20 rest 8x25 (12.5 fast, 12.5 easy) :10 rest IMOx2 300 Kick (25 hard, 12.5 easy) 4x100 1:30 :60 rest 3x200 Pull 3:00 :60 rest 2x300 Back (100 Swim, 100 Kick, 100 Swim) 5:15 :30 rest 1x400 Kick with fins (50 FL on back, 50 BK) 50 FL for time 150 Easy Total: 70 min 3500m (Kick 1000m)
  • MON - LCM 600 Swim 100 Kick 6x50 25 FL, :10 vertical FR kick, 25 FR (Odd: 1:00, Even: 1:10) 2000 pull 100 Easy Total: 50 min 3100m (Kick 100m) TUES - SCY 6x100 (Odd: 1:20, Even 1:30) 200 IM Kick 8x25 V-sprint :30 12x25 FL :30 8x25 BK K :30 6x50 BR K :60 4x100 FR K 2:00 6x50 :60 12K/switch drill progression 6x100 1:45, Easy arms, Desc kick 1->3, 4->6 Rest :60 2x300 4:00 (37.5 Easy, 25 Hard) 50 for time 1:30 25 for time :30 25 easy :30 50 kick for time 100 Easy Total: 75+ min 3950y (Kick 1150y) WED - LCM 400 Swim 200 IM (FL as 1-arm drill) 100 Kick 6x50 :60 (Odd: 25 12K switch drill progression, 25 catchup; Even: Back) 6x200 on 3:00, 2:55, 3:05, 2:50, 3:10, 2:45 600 with fins as (50 BK K, 25 FL swim, 25 BK K) 4x50 (Odd: Fast, Even: Easy) with several minutes rest after #2 100 Easy Total: 60 min 3100m (Kick 550m) THUR - LCM 500 Swim 100 Kick 6x50 with fins (Odd: Drill, Even: 25 K, 25 Back) 4x25 V-sprint 100 as 75 FR, 25 FL 2:00 300 Easy K with fins 6:00 100 as 75 FR, 25 FL 2:00 300 Easy pull with paddles 5:00 100 as 75 FR, 25 FL 2:00 200 Easy swim 4:00 2x50 2:00 8x25 bungee cords :45-:60 (Odd: against, Even: with) 100 Easy Total: 60 min 2400m (Kick 475m) FRI - LCM 700 Swim 100 Kick 8x25 :40 (15m fast) IMOx2 3x ...4x50 Drill :60 (Round 2 & 3 with fins) ...3x50 :60, Desc 1->3 (only descend to comfortably fast) ...50 Easy :60 ...200 Easy Kick (Round 2 with fins, Round 3 with fins & added mesh/drag on feet) 100 Easy 50 FL for time 150 Easy Total: 75 min 3100m (Kick 700m)
  • MON - LCM 400 Swim 300 IM KDS 200 Kick 4x25 V-sprint :30 4x100 1:20 100 Easy 3:00 3x100 1:20 100 Easy 2:30 2x100 1:20 50 Easy 2:00 1x100 4x (CH STR by round or IMO) ...25 Scull, 25 Kick :10 rest ...25 Kick, 25 Drill :10 rest ...25 Drill, 25 DPS :10 rest ...25 DPS, 25 Build :30 rest 100 for time with fins + paddles 100 Easy Total: 70 min 3250m (Kick 500m) TUES - LCM 500 Swim 4x50 IM Drill :10 rest 6x50 with fins (25 K, 25 drill) :10 rest 3x300 Descend 1-3, 5:00 300 with fins K 6:00 3x200 Descend 1-3, 3:20 300 with fins K 6:00 3x100 Descend 1-3, 1:40 300 with fins K 6:00 3x25 against bungee :60 100 Easy Total: 75 min 3900m (Kick 1050m) WED - LCM 200 Swim 50 FL K 200 IM Drill/Swim 50 BK K 200 Drill 50 BR K 200 Swim 50 FR K 1x50 Hard K 1:30 1x50 Easy BR K 1:15 2x50 Hard K 1:30 1x50 Easy BR K 1:15 3x50 Hard K 1:30 1x50 Easy BR K 1:15 4x50 Hard K 1:30 1x50 Easy BR K 1:15 5x50 Hard K 1:30 1x50 Easy BR K 1:15 3x (FL, BK, FR by round) ...2x50 Drill :15 rest ...2x50 DPS :15 rest 100 FL for time 100 Easy Total: 70 min 2800m (Kick 1200m) THUR - LCM 400 Swim 300 IM KDS 12x25 V-sprint (Round #1 FR on :30, #2 K on :35, #3 STR) 12x50 1:05 IMO 600 Easy K with fins 6x50 1:05 FR :60 extra rest 6x50 1:05 FR 50 Easy 2:00 50 STR for time 2:00 50 STR for time 2:00 50 Easy 1:30 50 FR for time 600 Easy Total: 75+ min 3650m (Kick 800m) FRI - SCY 400 Swim 300 IM KDS 200 Pull 100 Drill 2x ...2x300 Pull (Round 1: No paddles, 3:45; Round 2: paddles, 4:00) ...2x150 Pull (Round 1: No paddles, 1:55; Round 2: paddles, 2:00) ...Rest :40 8x125 BK with fins (100 Swim + 25 K) 1:40 10x25 K :40 hard 100 Easy Total: 70 min 4150y (Kick 550y)
  • MON - LCM 1000 SKIPS 400 6:00 4x100 1:30 300 4:30 3x100 1:30 200 3:00 2x100 1:30 10x50 :50 2x50 FL on 1:30-2:00 rest 100 Easy Total: 70 min 3700m (Kick 200m) TUES - SCY 500 Swim 200 Kick 6x50 :55 w/fins (25 Drill, :05 rest, 15y fast) 5x25 :50 25 Easy :50 6x25 :45 50 Easy :60 7x25 :40 75 Easy 1:30 8x25 :35 100 Easy 2:00 8x25 :30 100 Easy 2:00 6x25 :25 100 Easy 2:00 6x25 :20 100 Easy 4:00 50 STR for time 200 Easy K with fins 200 Easy K with fins + added mesh/drag on feet 50 STR for time 100 Easy Total: 75 min 3300y (Kick 600y) WED - LCM 300 Swim 200 Kick/Drill by 25 10x50 :55 2x(2 easy, 1 med, 1 easy, 1 med) 150 2:15 200 3:00 150 2:15 200 3:00 150 2:15 200 3:00 150 2:15 6x150 Pull 2:30 (Odd: Easy, Even: Hard) 6x100 Kick with Fins + added mesh/drag on feet 2:30 100 Easy Total: 75 min 3800m (Kick 700m) THU - LCM 400 Swim 300 IM KDS 8x25 V-sprint :30 (1 FR, 1 BK) 100 Drill 10x50 :60 500 K 11:40 400 K 9:20 300 K 7:00 200 K 5:40 100 K 2:20 100 Easy 50 FL from a dive 100 Easy Total: 75 min 3250m (Kick 1600m) FRI - LCM 1000 Swim (200 FR, 50 BK)x4 4x50 (25 FR, 25 BK) :50 3x100 (50 FR, 50 BK) 1:40 2x150 (75 FR, 75 BK) 2:30 1x200 (100 FR, 100 BK) 3:20 2x ...3x100 Kick, added mesh/drag on feet+Fins 2:20 ...4x50 1:15 (:10 vertical kick at the 25) Easy 50 2x25 against bungee cord 7x50 with fins (Odd: 25 UW K, 25 FL K on back; Evens: 25 fast FR, 25 FL K on back) 1x50 with fins fast FR 50 Easy Total: 75+ min 3550m (Kick 875m) SAT - LCM 400 Swim 300 IM KIDS 200 Pull 4x25 V-sprint :30 8x50 with parachute (Odd: 1:30, Even: 2:00) #1 & 2: no extra equipment #3 & 4: fins #5 & 6: fins + paddles #7 & 8: pull with paddles 100 for time 100 Easy 4x50 2:00; #1-3 fins + paddles, #4 FL no equipment 100 Easy Total:
  • MON 400 Swim 100 IM Drill 200 Kick 6x50 :60 2x(Drill, Easy, Build) 4x100 1:20 100 Easy 3:10 3x100 1:20 100 Easy 3:00 2x100 1:20 100 Easy 3:20 1x100 1:20 4x150 K with fins 2:30 (1 FR, 2 BK, 1 FR) 100 Easy Broken 100 FR (50, :10 rest, 50) 100 Easy 4:00+ Broken 100 FL (50, :10 rest, 50) 100 Easy 50 K for time 150 Easy Total: 75+ min 3700m (Kick 850y) TUES - LCM 500 Swim 100 IM Drill 100 Kick 8x25 V-sprint :30 1x50 1:00 100 Easy 2:30 2x50 1:15 100 Easy 2:30 3x50 1:20 100 Easy 2:30 4x50 1:30 100 Easy 3:00 3x50 1:20 100 Easy 3:00 2x50 1:15 100 Easy 3:00 1x50 1:00 6x200 3:15 (50 FR, 100 K, 50 FL as below; #1-3 no fins, #4-6 fins) #1, 4: FL as 3-3-3 #2, 5: FL as 3-3-4 #3, 6: FL as 3-3-5 400 Pull with paddles 100 Easy Total: 90 min 4100m (Kick 700m) WED Off THUR 400 Swim 300 IM KDS 200 Pull 100 Kick 10x25 :40 (15m fast, 10m easy) 3x ...100 K STR (IMO by round) 2:20 ...2x50 STR (IMO by round) Drill 1:05 ...200 IM 3:30 10x25 K :40 (12.5m fast, 12.5m easy) 200 Easy pull with paddles 200 Easy K with fins 100 Scull 100 Easy Total: 80 min 3300m (Kick 950m) FRI - SCY 1000 SKIPS 10x200 50 Swim/100 Kick/50 Swim 3:20 #1-4: Swim is IMO; Kick is IM #5-8: Swim is RIMO; Kick is RIM #9-10: Swim is CH; Kick is CH 12x50, 4x as #1: 25 Kick/25 Scull :60 #2: 25 Drill/25 Swim :50 #3: Fast :40 100 Easy Total: 3700y (Kick 1300y)