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 intended to be 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 2019-2020 is...
Aug-December: Training for early December shave/taper SCY meet
December-March: TBD
March-July: Training oriented toward an end-of-summer LCM shave/taper meet.
Only swim practices are specified here: any supplementary strength & conditioning activities will not be included in this thread.
EDIT: I changed my mind a month after writing the below message. I will taper for December.
Last week was off as well as MON & TUES of this week. I'm stepping back from "training" for the time being but will still be trying to stay in shape. I am no longer planning to train and taper for a December meet. Hopefully/maybe I'll plan for a March shave/taper meet.
So on the days when I do not swim, my workout group will be pulling old workouts from forums.usms.org/showthread.php. Feel free to do the same.
WED
400 Swim
3x
...50 Kick :60
...50 Drill :55
...50 BC5 :50
...50 Build :45
400 5:20
2x200 2:40
4x100 1:20
300 Kick as 8x(25 fast, 12.5 easy)
200 Easy
(All as 25 1-arm FL, 25 FR, 25 BK, 25 FR)
400 5:50
2x200 2:50
4x100 1:30
25 for time
75 Easy
Total:
4000y (Kick 300y)
THUR
200 Swim
150 Kick
100 IM Drill
50 UW K
3x (Round #1: FR, Round #2: FR/BK by 25, Round #3: FR/FL by 25)
...100 1:20
...75 1:20
...50 :40
...25 :40
100 1:25
100 1:15
200 2:40
300 4:00
500 6:30
800 neg. split
8x50 Kick :65
50 Kick for time :38
100 Easy
Total:
3800y (Kick 650y)
FRI
2x
...200 Swim 3:00
...100 Swim 1:20
...100 Kick 2:00
Rest :20
2x
...50 Drill :55
...25 UW K :35
...25 Fast :30
3x (STR is IMO by round)
...4x75 1:20 (50 STR, 25 STR Kick)
...4x75 1:20 (25 STR, 25 STR Kick, 25 STR)
...4x75 1:20 (25 STR Kick, 50 STR)
2x50 1:30 Fast (1: STR, 2: FR)
100 Easy
Total:
3900y (Kick 1150y)
