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.
Also, follow me on Instagram at www.instagram.com/.../
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 went :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
The exception is warmup. The warmup set almost always consists of 1000 yards or meters but I group all of the parts of the warmup together even though we might (or might not) take unspecified rest between each portion. For example:400 Swim
300 IM KDS
200 Pull
100 Kick
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 plan for 2018-2019 is...
Aug-December: Training oriented toward an early December "shave & taper" meet
December-March: Training oriented toward late 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
150 Kick
9x50 :15 rest with fins 3x(1: UW K/K, 2: Scull/Drill, 3: Drill/Build)
8x200 on
...2 @ 2:40
...1 @ 2:25
...1 @ 2:40
...1 @ 2:30
...2 @ 2:40
...1 @ 2:35
3x
...100 BK K
...4x50 BK
Round 1: no equipment; K on 2:00, BK on :45
Round 2: fins; K on 1:30, BK on :40
Round 3: fins + paddles; K on 1:30, BK on :40
50 K for time
100 Easy
Total:
3650y (Kick 650y)
TUES
400 (50 Swim, 25 Drill)
300 Kick
12x25 V-sprint (FR on :30, K on :35, BK on :30)
4x200 3:30
All with fins...
4x100 K 1:30, Desc 1->4
4x100 BK 1:30, Desc 1->4
4x75 K 1:10, Desc 1->4
4x75 BK 1:05, Desc 1->4
4x50 K :45, Desc 1->4
4x50 BK :45, Desc 1->4
4x25 K :25, Desc 1->4
4x25 BK :20, Desc 1->4
200 Swim
Total:
70 min
4000y (Kick 1400y)
WED
500 Swim
100 Kick
2x
...25 scull, :10 rest
...2x50 Drill, :10 rest
...25 UW K, :10 rest
...25 Build, :15 rest
...25 Fast, :15 rest
8x25 FL :30
8x25 BK :30
6x100 IM 1:30
:60 rest, Fins on...
400 IM K (FL K on BK for BR) 6:30
400 IM (25 Drill, 25 Swim; alt. FL & FR K by 25 with BR)
8x25 :25 IMO (FL K on BR)
2:00 rest, Fins off...
4x50 FL :50
2x100 BK 1:30
200 BR K 4:00
200 FR 2:30
2x100 IM 1:30
100 Easy
Total:
4100y (Kick 750y)
THUR
400 Swim
300 IM KDS
200 1-arm by 25 2x(50 FR, 50 BK)
100 Kick
20x25 :30 @ 100 pace; if you miss 2 in a row, rest :60
500 BK K with fins
4x25 FL :30
100 Easy
Total:
40 min
2200y (Kick 700y)
FRI
400 Swim
200 Kick
8x50 IMO :15 rest (Odd: Drill/Build, Even: Easy/Build)
5x200 2:30
2:30 rest
5x200 2:20 pull
500 Easy 4x(75 BK, 50 FL)
500 Kick (75 easy, 50 hard)
50 for time
100 Easy
Total:
75 min
4150y (Kick 700y)
MON
400 Swim
150 Kick
9x50 :15 rest with fins 3x(1: UW K/K, 2: Scull/Drill, 3: Drill/Build)
8x200 on
...2 @ 2:40
...1 @ 2:25
...1 @ 2:40
...1 @ 2:30
...2 @ 2:40
...1 @ 2:35
3x
...100 BK K
...4x50 BK
Round 1: no equipment; K on 2:00, BK on :45
Round 2: fins; K on 1:30, BK on :40
Round 3: fins + paddles; K on 1:30, BK on :40
50 K for time
100 Easy
Total:
3650y (Kick 650y)
TUES
400 (50 Swim, 25 Drill)
300 Kick
12x25 V-sprint (FR on :30, K on :35, BK on :30)
4x200 3:30
All with fins...
4x100 K 1:30, Desc 1->4
4x100 BK 1:30, Desc 1->4
4x75 K 1:10, Desc 1->4
4x75 BK 1:05, Desc 1->4
4x50 K :45, Desc 1->4
4x50 BK :45, Desc 1->4
4x25 K :25, Desc 1->4
4x25 BK :20, Desc 1->4
200 Swim
Total:
70 min
4000y (Kick 1400y)
WED
500 Swim
100 Kick
2x
...25 scull, :10 rest
...2x50 Drill, :10 rest
...25 UW K, :10 rest
...25 Build, :15 rest
...25 Fast, :15 rest
8x25 FL :30
8x25 BK :30
6x100 IM 1:30
:60 rest, Fins on...
400 IM K (FL K on BK for BR) 6:30
400 IM (25 Drill, 25 Swim; alt. FL & FR K by 25 with BR)
8x25 :25 IMO (FL K on BR)
2:00 rest, Fins off...
4x50 FL :50
2x100 BK 1:30
200 BR K 4:00
200 FR 2:30
2x100 IM 1:30
100 Easy
Total:
4100y (Kick 750y)
THUR
400 Swim
300 IM KDS
200 1-arm by 25 2x(50 FR, 50 BK)
100 Kick
20x25 :30 @ 100 pace; if you miss 2 in a row, rest :60
500 BK K with fins
4x25 FL :30
100 Easy
Total:
40 min
2200y (Kick 700y)
FRI
400 Swim
200 Kick
8x50 IMO :15 rest (Odd: Drill/Build, Even: Easy/Build)
5x200 2:30
2:30 rest
5x200 2:20 pull
500 Easy 4x(75 BK, 50 FL)
500 Kick (75 easy, 50 hard)
50 for time
100 Easy
Total:
75 min
4150y (Kick 700y)
