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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.
  • MON 400 Swim 4x RIMO ...50 (25 Kick, 25 Drill), :10 rest ...25 fast, :05 rest 8x25 Kick :30 (Odd: Easy, Even: Hard) 100 Easy 4x125 1:30 50 Easy 1:30 2x25 Drill :45 4x125 1:30 50 Easy 1:30 2x25 Drill :45 4x125 1:30 3x (Round #1: STR 1, Round #2: STR 2, Round #3: FR) ...3x75 Kick 1:30 ...50 :60 Rest :30 25 for time 100 Easy Total: 3650y (Kick 750y) TUES 500 Swim 12x25 Kick :30 (2 hard, 1 easy) 4x50 Drill, :10-15 rest 10x50 :60 FR 400 Pull 5:20 8x50 :60 FL 300 Pull 4:00 6x50 :60 FR 200 Pull 2:40 4x50 :60 FL 100 Pull 1:20 2x50 :60 FR Rest :60 100 IM for time 100 Easy Total: 3600y (Kick 300y) WED 500 Swim 6x50 Kick :60 2x(board, back, side) 8x25 V-sprint :30 50 fast 3x200 2:30 Rest :30 300 FL 5:30 as (25 1-arm, 25 swim) 5x100 1:15 Rest :45 300 FL 5:30 as (25 1-arm, 25 swim) 10x50 :40 3x50 Kick 1:10 50 Easy :60 3x50 Kick 1:20 50 Easy :60 3x50 Kick 1:30 2x25 :40 100 Easy Total: 3950y (Kick 750y) THU 200 Swim 200 IM Drill 200 IM Kick 200 IM 8x25 :35 (Odd: 10 UW K then easy; Even: 15y Fast IMO) For the main set ...Odds: Easy, Even: Fast ...150 on 2:15, 100 on 1:30, 50 on :45 2x150 2x100 2x50 :60 Rest 2x100 2x50 2x150 :60 Rest 2x50 2x150 2x100 400 Kick (50 easy, 25 hard) 6x25 against bungee 1:00 2x25 :40 Rest 2:00 2x25 :40 100 Easy Total: 3550y (Kick 600y) FRI 400 Swim 300 IM KDS 4x50 Build, :15 rest 4x25 12.5 fast :30 25 Fast :30 25 Easy :45 2x50 Fast 1:30 50 Easy 1:00 75 Fast 1:45 75 Easy 3:00 2x25 Fast :45 2x50 Fast 1:30 100 Easy 3:00 3x50 Fast STR 1:40 50 Easy 2:00 2x75 Fast with fins 2:00 400 Kick (37.5 easy, 25 hard) 500 with fins (75 easy back, 25 free with med kick) 25 STR for time 100 Easy Total: 2975y (Kick 500y)
  • 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)
  • MON 500 Swim 200 Kick 12x25 with fins :30 (Odd: 12.5 fast UW K, Even: 15y fast) 4xBroken 100 3:30 #1: 50, :10, 25, :05, 25 #2: 25, :05, 50, :10, 25 #3: 25, :05, 25, :05, 50 #4: 25, :05, 25, :05, 25, :05, 25 200 IM 3:00 2x100 IM 1:30 200 IM 3:00 2x100 IM 1:30 200 IM 3:00 2x25 Kick :40 100 1:40 (50 Kick, 50 Swim) 2x50 Kick 1:20 150 2:40 (100 Kick, 50 Swim) 2x75 Kick 2:00 4x25 :45 Rest 1:00+ 2x25 against bungee/stretch cord 1:30 100 Easy Total: 3200y (Kick 500y) TUES 5x100 1:20 6x50 Kick 1:15, Desc 1->3, 4->6 8x25 :30 12.5 fast 50 FL :60 100 Easy 1:30 50 FL :60 200 Easy 3:00 50 FL :60 300 Easy 4:30 50 FL :60 400 Easy 8x25 1:00 200 Easy BK Kick :60 rest 100 Kick for time 2x25 FR 1:00 against bungee Rest :30 2x25 FL 1:15 against bungee 1x25 FL with bungee 100 Easy Total 2925y (Kick 600y) WED 500 Swim 2x (Round #2 with fins) ...2x25 Drill :30 ...8x25 12.5 fast :30 10x50 on 200 pace (6 @ 1:30, 1 @ 1:20, 1 @ 1:10, 1 @ 1:00, 1 @ :50) 50 Easy 5x200 (Odd: 3:20 50 BK/50 BK K/50 FR K/50 FR, Even: 3:15 75 BK/25 BK K/25 FR K/75 FR) 8x25 :55 4x75 Kick 1:45, Desc 1->3 and hold on 4 4x25 1:00 against bungee/stretch cord 100 Easy Total: 3250y (Kick 700y) THU 1000 SKIPS 200 2:30 100 1:20 100 1:15 200 2:40 100 1:15 100 1:20 200 2:30 5x100 Kick with fins 1:30 (Odd: FR, Even: FL) 8x25 :50 Rest 2:00 8x25 Kick :40 Broken 100 FL (50, Rest :10, 25, Rest :05, 25) 100 Easy Total: 3100y (Kick 900y) FRI 400 Swim 300 IM KDS 4x50 with fins :50 (25 UW K (10 fast K), :05 rest, 25 build) 4x25 V-sprint 8x150 3:00 with fins + paddles (Odd: 100 fast + 50 easy; Even: 50 fast + 100 easy) I've done this the week before every taper meet for a while; today was easily the worst performance. Hopefully due to poor sleep] 300 5:20 (100 Kick, 100 Swim, 100 Kick) 200 3:20 (50 Kick, 100 Swim, 50 Kick) 100 1:40 (25 Kick, 50 Swim, 25 Kick) 6x25 :45 @ 100 pace (finish on feet) 6x25 FL :60 1x25 against bungee 100 Easy Total: 3225y (Kick 550y)
  • TAPER WEEK​ MON 400 Swim 300 IM KDS 8x25 :30 (12.5 fast) 100 Kick Broken 100 FR (50, :10 rest, 25, :05 rest) 2:00 150 Easy 3:00 Broken 100 STR (50, :10 rest, 25, :05 rest) 2:00 50 Easy 6x50 1:10 2x ...2x100 1:20 ...1x100 1:15 8x25 Turns :40 6x25 :40 @ 100 pace, finish with turn 300 Easy Total: 2950y (Kick 200y) TUES 500 Swim 6x50 Drill/Build :55 8x25 :35 (12.5 fast) Broken 100 FR (50, :10 rest, 25, :05 rest, 25) 50 Easy 6x50 :45 1x200 2:30 6x50 :40 4x25 Turns :40 6x25 Kick :40 (Odd: Easy, Even: Fast) 50 Easy 6x25 @ 100 pace :35 (finish on feet/turn) 2x25 assisted by bungee/stretch cord Starts 100 Easy Total: 2500y (Kick 150y) WED 400 Swim 250 Kick 200 IM Drill 6x25 :35 (Odd: UW K, Even: 15y fast) Broken 100 IM (50, :10 rest, 25, :05 rest, 25) 6x100 1:30 BC 3/5/3/7 by 25 2x25 Kick :40 (1 easy, 1 fast) 4x25 1:00 50 Easy Starts 100 Easy Total: 2000y (Kick 375y) THUR 400 Swim 300 IM KDS 4x50 :60 100 Kick 2x25 1:15 250 Swim Starts 100 Easy Total: 1500y FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 2x50 1:15 50 Easy 2x25 1:30 350 Easy Total: 1500y (Kick 200y)
  • TAPER MEET SUMMARY Day 1 100 IM 56.69 (Prelims) 100 Fly 53.91 (Prelims) 50 Free 22.53 (Prelims), 22.33 (Finals) Day 2 100 Free 49.14 (Preilms), 49.69 (Finals) 50 Free 22.37 (Prelims), 22.58 (Finals)
  • MON 500 4x(75 FR/50 BK) 400 IM Scull/Kick/Drill/Swim 300 4:00 200 2:40 100 1:20 400 5:30 Pull 300 4:30 Pull 200 3:30 Pull 100 1:30 PUll 300 4:00 200 2:40 100 1:20 200 2:40 100 1:15 100 Easy Total: 3500y (Kick 100y) TUES 1000 SKIPS 500 FR K 10:00 400 FL K 8:00 300 BK K 6:00 200 BR K 4:00 100 IM K 2:00 6x25 :30 (Odd: Drill, Even: Build) Rest :30 4x25 :30 100 Easy Total: 2850y (Kick 1700y) WED 600 Swim 8x50 Kick :60 4x250 3:45, STR is IMO as (25 FR, 25 STR, 25 FR, 50 STR, 25 FR, 75 STR, 25 FR) 4x with fins ...25 :20 ...50 :40 ...75 :60 ...100 1:20 3x ...4x25 Kick :30 ...4x25 :30 @ 100 pace 100 Easy Total: 3700y (Kick 700y) THUR 400 Swim 5x100 Kick with fins 1:30 (Odd: FL on back, Even: FR) 4x25 V-sprint :30 4x ...100 FR ...25 STR/75 FR ...50 STR/50 FR ...75 STR/25 FR ...100 STR Round #1: FL on 1:30 Round #2: BK on 1:30 Round #3: BR on 1:40 Rest :40 after Round #3 Round #4: FR on 1:15 2x ...6x50 :45 (Desc 1->3, 4->6) ...6x25 Kick :30 (Desc 1->3, 4->6) 100 Easy Total: 4000y (Kick 800y) FRI 300 Swim 200 Kick 100 Swim/Kick/Drill/Swim 4x100 IM 1:40 (Odd: Drill, Even: Swim) 20x50 as... 4x:50 IMO 4x:45 Drill 4x:50 Stroke 4x:40 Free 4x:50 Desc 6x100 Pull 1:30 (Odd: Desc, Even: BC 3/5/5/3) 2x with fins ...100 Kick 1:30 ...75 Kick/25 Swim 1:25 ...25 Swim/50 Kick/25 Swim 1:20 ...25 Swim/25 Kick/50 Swim 1:15 ...100 Swim 1:10 100 Easy Total: 3700y (Kick 800y) Follow me on Instagram at www.instagram.com/.../
  • MON 8x75 2x(1:00, 1:05, :55, 1:10) 400 IM (Scull, Kick, Drill, Swim) 500 6:40 4x125 1:40 Rest 1:20 400 5:20 4x100 1:20 Rest 1:00 300 4:00 4x75 :60 Rest :40 200 2:40 4x50 :40 Rest :20 100 1:20 4x25 :20 25 Easy 25 FL 100 Easy Total: 4150y (Kick 100y) TUES (TUES-FRI copied from Week of Aug 13 at forums.usms.org/showthread.php ) 400 Swim 200 Kick 8x50 Scull/Drill :15 rest 8x400 5:15 (Odd: Swim, Even: Pull, only paddles on last one) 50 Easy 50 K for time 100 Easy Total: 4400y (Kick 250y) WED 300 Swim 6x50 Drill :15 rest 2x(FL, BK, BR) 4x75 1:05/1:00/1:05/1:00 4x25 V-sprint Kick :35 12x25 FL :30 50 Easy 1:30 12x25 BK :30 50 Easy 1:30 12x25 BR :30 100 Easy 3:00 6x100 1:30, Best average :30 Rest 6x100 Kick 1:55 100 Easy Total: 3400y (Kick 700y) THUR 600 Swim 200 Kick 4x50 :55 Drill/build IMO 4x200 IM 3:00 100 FL K Easy 2:30 3x200 IM 2:55 100 BK K Easy 2:30 2x200 IM 2:50 100 BR K Easy 2:30 1x200 IM 2:45 200 Easy 3:30 100 FR K 100 Easy Total: 3700y (Kick 600y) FRI 400 Swim 300 IM KDS 200 Pull 4x25 V-sprint :30 10x25 Kick :35 (IMO + 2 FR; Odd: Easy, Even: Hard) 6x50 1:30 Fast (2 FR, 1 STR) All with fins... 400 5:30 (100 Swim, 200 Kick, 100 Swim) 300 4:00 (100 Swim, 100 Kick, 100 Swim) 200 2:40 Swim 100 1:40 Kick 100 1:20 Swim 200 3:00 Kick 300 4:00 (100 Swim, 100 Kick, 100 Swim) 400 5:30 (100 Swim, 200 Kick, 100 Swim) 25 FR for time + 25 easy 2:00 25 STR for time 75 Easy Total: 3700y (Kick 1250y)
  • MON 1000 Swim 5x300 as ...50 Swim/200 Kick/50 Swim 5:20 ...75 Swim/150 Kick/75 Swim 5:00 ...100 Swim/100 Kick/100 Swim 4:40 ...125 Swim/50 Kick/125 Swim 4:20 ...300 Swim 4:00 3x200 as ...50 Swim/100 Kick/50 Swim 3:20 ...75 Swim/50 Kick/75 Swim 3:00 ...200 Swim 2:40 10x50 with fins FL :60 (#1: 3 UW K, #2: 4 UW K, ... #10: 12 UW K) 100 easy Total: 3700y (Kick 650y) TUES 400 Swim 100 Kick 4x50 Drill :15 rest 4x75 :60 with fins (4, 5, 6 UW K each wall) 100 IM 1:30 2x300 4:00 (#1: 50 easy, 25 hard; #2: 25 easy, 50 hard) 200 IM 3:15 3x200 2:45 with fins (25 FR, 25 STR IMO) 300 IM 4:30 600 Pull 8:00 400 IM 6:00 8x25 :30 with fins (Odd: FR, even: FL) 100 Easy Total: 4100y (Kick 100y) WED 500 Swim 10x50 :10 rest (Odd: Scull/Drill, Even: Kick/Drill) 2x150 Pull 2:00 300 BK 4:40 4x150 Desc 1->4 2:00 300 BK 4:40 6x150 Pull 2:20 (Odd: Easy, Even: Fast) 300 BK 4:40 8x25 FL with fins :30 2x(4, 6, 8, 10 UW K each wall) 100 Easy 50 fast 100 Easy Total: 4250y (Kick 125y) THUR 6x100 (Odd: 1:20, Even 1:30) 200 IM K 8x25 V-sprint :30 500 Kick 10:00 400 IM Kick 8:00 6x50 Kick with fins :60 8x25 Kick with fins :25 (Odd: UW K, Even: BK K) Rest :60 100 Kick for time 100 Easy Total: 2600y (Kick 1700y) FRI 4x ...200 (Odd: Swim, Even: IM (FL as drill)) ...50 Kick RIMO 400 5:20 2x50 :40 300 4:00 4x50 :40 200 2:40 6x50 :40 100 1:20 8x50 :40 Rest 2:20 100 Pull 1:20 200 Pull 2:40 300 Pull 4:00 400 Pull 5:20 100 Easy Total: 4100y (Kick 200y)
  • MON 500 Swim 4x50 :60 IMO (25 Drill, 25 Kick) 4x50 :55 IMO (25 Drill, 25 Swim) 4x25 V-sprint :30 1000 Bk 15:00 500 Kick (25 easy, 12.5 hard) 11:00 1000 Pull 50 Easy 25 Fast 75 Easy Total: 3650y (Kick 600y) TUES 1000 SKIPS 4x200 IM 3:00 Rest :60 4x100 Pull 1:10 Rest :50 3x200 IM 3:00 Rest :60 4x100 Pull 1:10 Rest :50 2x200 IM 3:00 Rest :30 4x100 Pull 1:10 Rest :20 1x200 IM 3:00 100 Easy Total: 4300y (Kick 200y) WED 1000 as ...25 FR/25 BK ...50 FR/25 BR ...75 FR/25 FL (all FL as 1-arm) ...25 FR/50 BK ...50 FR/50 BR ...75 FR/50 FL ...25 FR/50 BK K ...50 FR/50 BR K ...75 FR/50 FL K ...25 FR/50 BK ...25 FR/25 BR ...25 FR/25 FL 800 IM as (2x400 IM) 12:00 600 IM as (2x300 IM) 9:00 400 IM as (2x200 IM) 6:00 200 IM as (2x100 IM) 3:00 5x100 Kick 2:00 (Odd: BK, Even: Side) 100 Easy Total: 3600y (Kick 650y) THURS 10x100 (Odd: 1:20, Even: 1:30) 4x ...100 Easy K 2:30 ...50 Fast K :60 With fins... 2x25 UW K :30 1x50 Drill :60 1x200 2:30 2x25 UW K :30 2x50 Drill :60 2x200 2:25 Rest extra :10 2x25 UW K :30 2x50 Drill :60 2x200 2:20 7x50 1:30 100 Easy Total: 3450y (Kick 750y) FRI Off - Good Friday Follow me on Instagram at www.instagram.com/.../
  • MON - LCM 500 Swim 10x50 :15 rest (Odd: Drill, Even: 25 scull, 25 Build) 3x100 IM 1:40 500 7:40 (75 FR, 25 1-arm FL) 3x100 IM 1:40 500 7:40 (75 FR, 25 BK) 3x100 IM 1:40 500 7:40 (75 FR, 25 BR) 8x50 :60 100 Easy 50 Fly fast 50 Easy Total: 4000m (Kick 0m) TUES - SCY 400 FRIM 100 Kick 4x50 Build :55 12x25 V-sprint :30 (4 Swim, 4 Kick, 4 Swim) 10x50 :60 300 FR Kick 6:00 4x50 FR Kick 1:30 300 IM Kick 6:00 4x50 IMO Kick 1:30 16x25 IMO :30 with fins 500 pull easy 100 easy Total: 3500y (Kick 1200y) WED - LCM 400 Swim 12x50 :10 rest as 3x(50 Kick, 50 STR Drill, 50 Drill, 50 Swim) 200 IM Drill, :30 Rest 400 IM, Build each 100 10x200 Pull 2:55 100 Easy 50 STR for time 100 Easy Total: 3850m (Kick 150m) THUR - SCY 300 FRIM 4x75 1:05, 1:00, :55, 1:10 4x50 Kick :60 8x25 :10 rest (odd: scull, even: 12.5 fast) 2x ...2x100 1:20 ...2x100 1:15 ...1x100 1:20 ...1x100 1:15 2x with fins ...300 Kick 5:00 (75 FL, 75 FR) ...4x50 Kick 1:15 (Round #1: FR, Round #2: STR) 8x25 :30 (Odd: STR, Even: FR) 100 Easy Total: 3500y (Kick 1200y) FRI - LCM 1000 SKIPS 900 Kick with fins 16:00 900 Swim 14:30 900 Pull 50 Easy 2x ...50 Fast, fins + paddles 1:00 ...50 Easy 1:30 50 Easy Total: 4000m (Kick 1100m)