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2018-2019 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. 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.
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  • MON 500 Swim 6x50 Drill :55 (Odd: IMO, Even: FR) 8x25 Kick :35 (Odd: Easy, Even: Hard) Brokeadded mesh/drag on feetn 100 (50, Rest :10, 25, Rest :05, 25) 50 Easy 2x …2x100 1:20 …1x100 1:15 …1x100 1:20 …1x100 1:10 …Rest :60 2x… …2x100 Kick 2:00 …3x50 Kick 1:20, Desc 1->3 8x25 1:00 (with Fins & Paddles on #7 & 8) 150 Easy Total: 3200y (Kick 900y) TUES 300 Swim 4x75 1:05, :55, 1:00, 1:10 4x100 IMO, :15 rest, 25 Scull/Kick/Drill/Build 20x25 with fins :30 @ 100 pace 6x75 Kick 1:40, Desc 1->3, 4->6 5x200 2:45 with fins #1: Even pace #2: Build each 50 #3: Desc by 50 #4: Neg split #5: Faster than 1-4 (not all out) 6x25 :45 STR Rest :30 2x25 :45 STR 100 Easy Total: 3250y (Kick 550y) WED 6x100 (Odd: 1:20, Even: 1:30) 8x25 V-sprint :30 200 Kick 6x100 (#1-3: 4:00, #4-6: 5:00) (50 easy after each 100) 10x100 1:30 as 25 FR/50 STR/25 FR (Odd: STR is BR, Even: STR is BK) 10x50 Kick 1:05 (3 FR, 3 BK, 2 FR, 2 BK) 50 Easy 50 Kick for time 100 Easy Total: 3600y (Kick 750y) THUR 700 Swim 12x25 :30 with fins as 4x ...25 UW K ...25 10 UW K AFAP then easy ...25 BK K 3x ...3x100 Kick (Round #1: 2:00, Round #2: BK with fins 1:30, Round #3: FR with fins 1:30) ...300 Swim 4:00 (Round 2 & 3 with fins) 8x25 FR :30 2:00 Rest 8x25 FL :30 2x25 *against* bungee/stretch cord 25 Easy 25 fast 100 Easy Total: 3400y (Kick 1200y) FRI 400 Swim 300 IM KDS 4x50 Thirds :50 (#1: 1st third fast, #2: 2nd third fast, #3: 3rd third fast, #4: whole 50 fastish) 4x25 with fins 12.5 fast UW K :30 5xBroken 100 3:00 #1: 50, :10 rest, 25, :05 rest, 25 #2: 25, :05 rest, 50, :10 rest, 25 #3: 25, :05 rest, 25, :05 rest, 50 #4: 50, :10 rest, 50 #5: 25, :05 rest, 25, :05 rest, 25, :05 rest, 25 2x (STR order is BK, BR, FR) ...3x75 (25 FL, 50 STR) 1:20 ...3x75 Kick (25 FK, 50 STR) 1:30 ...3x100 (25 FL, 75 STR) 1:40 8x25 1:00 (Odd: against bungee cord, Even: with bungee cord) 100 Easy Total: 3300y (Kick 550y)
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  • MON 500 Swim 6x50 Drill :55 (Odd: IMO, Even: FR) 8x25 Kick :35 (Odd: Easy, Even: Hard) Brokeadded mesh/drag on feetn 100 (50, Rest :10, 25, Rest :05, 25) 50 Easy 2x …2x100 1:20 …1x100 1:15 …1x100 1:20 …1x100 1:10 …Rest :60 2x… …2x100 Kick 2:00 …3x50 Kick 1:20, Desc 1->3 8x25 1:00 (with Fins & Paddles on #7 & 8) 150 Easy Total: 3200y (Kick 900y) TUES 300 Swim 4x75 1:05, :55, 1:00, 1:10 4x100 IMO, :15 rest, 25 Scull/Kick/Drill/Build 20x25 with fins :30 @ 100 pace 6x75 Kick 1:40, Desc 1->3, 4->6 5x200 2:45 with fins #1: Even pace #2: Build each 50 #3: Desc by 50 #4: Neg split #5: Faster than 1-4 (not all out) 6x25 :45 STR Rest :30 2x25 :45 STR 100 Easy Total: 3250y (Kick 550y) WED 6x100 (Odd: 1:20, Even: 1:30) 8x25 V-sprint :30 200 Kick 6x100 (#1-3: 4:00, #4-6: 5:00) (50 easy after each 100) 10x100 1:30 as 25 FR/50 STR/25 FR (Odd: STR is BR, Even: STR is BK) 10x50 Kick 1:05 (3 FR, 3 BK, 2 FR, 2 BK) 50 Easy 50 Kick for time 100 Easy Total: 3600y (Kick 750y) THUR 700 Swim 12x25 :30 with fins as 4x ...25 UW K ...25 10 UW K AFAP then easy ...25 BK K 3x ...3x100 Kick (Round #1: 2:00, Round #2: BK with fins 1:30, Round #3: FR with fins 1:30) ...300 Swim 4:00 (Round 2 & 3 with fins) 8x25 FR :30 2:00 Rest 8x25 FL :30 2x25 *against* bungee/stretch cord 25 Easy 25 fast 100 Easy Total: 3400y (Kick 1200y) FRI 400 Swim 300 IM KDS 4x50 Thirds :50 (#1: 1st third fast, #2: 2nd third fast, #3: 3rd third fast, #4: whole 50 fastish) 4x25 with fins 12.5 fast UW K :30 5xBroken 100 3:00 #1: 50, :10 rest, 25, :05 rest, 25 #2: 25, :05 rest, 50, :10 rest, 25 #3: 25, :05 rest, 25, :05 rest, 50 #4: 50, :10 rest, 50 #5: 25, :05 rest, 25, :05 rest, 25, :05 rest, 25 2x (STR order is BK, BR, FR) ...3x75 (25 FL, 50 STR) 1:20 ...3x75 Kick (25 FK, 50 STR) 1:30 ...3x100 (25 FL, 75 STR) 1:40 8x25 1:00 (Odd: against bungee cord, Even: with bungee cord) 100 Easy Total: 3300y (Kick 550y)
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