2019-2020 Competitive Workouts (Roswell & Alpharetta, GA)

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.
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  • MON 400 Swim 300 IM KDS 12x25 V-sprint :30 FL/BK/BR 3x1000 Pull, 1:00-1:30 rest 100 Easy 50 FL fast 50 Easy Total: 4200y (Kick TUES 400 Swim 3x (STR is RIMO) ...75 STR K 1:30 ...125 2:00 (25 FR/25 STR) 10x100 1:30 Best average 1000 BK K with fins 100 Easy Total: 3100y (Kick 1225y) WED 200 Swim 8x100 1:45 IM as 2x(#1: 1st 25 K, #2: 2nd 25 K, etc) 2x ...200 2:40 ...2x100 1:20 ...4x50 :40 ...8x25 :20 4x100 Kick 2:00 200 2:40 2x100 1:20 4x50 :40 8x25 :20 4x25 Fast :45 100 Easy Total: 4000y (Kick 600y) THUR 300 FRIM 300 Kick 300 Pull BC 3/5 by 50 4x25 Build :30 3x50 Fast 1:30 200 Easy 3:30 6x50 :55 (Odd: Easy, Even: Fast) 200 Easy Kick 4:30 9x50 :60 (Desc 1->3, etc) 200 Easy Pull 3:30 4x100 Kick 1:30 with fins Broken 100 as (50, :10 rest, 25, :05 rest, 25) 100 Easy Total: 3100y (Kick 900y) FRI 600 Swim 200 Kick 8x25 :30 IMO, Add :05 for BR (Odd: Drill, Even: 12.5 fast) 10x50 :60 @ 200 pace 2x100 1:20 1x100 1:15 1x100 1:20 1x100 1:15 2x200 2:40 6x100 (Odd: 1:20, Even: 1:15) 16x25 :30 @ 100 pace. (If you miss one, extra :30 rest, but do all 16) 50 kick for time 100 Easy Total: 3550y (Kick 250y)
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  • MON 400 Swim 300 IM KDS 12x25 V-sprint :30 FL/BK/BR 3x1000 Pull, 1:00-1:30 rest 100 Easy 50 FL fast 50 Easy Total: 4200y (Kick TUES 400 Swim 3x (STR is RIMO) ...75 STR K 1:30 ...125 2:00 (25 FR/25 STR) 10x100 1:30 Best average 1000 BK K with fins 100 Easy Total: 3100y (Kick 1225y) WED 200 Swim 8x100 1:45 IM as 2x(#1: 1st 25 K, #2: 2nd 25 K, etc) 2x ...200 2:40 ...2x100 1:20 ...4x50 :40 ...8x25 :20 4x100 Kick 2:00 200 2:40 2x100 1:20 4x50 :40 8x25 :20 4x25 Fast :45 100 Easy Total: 4000y (Kick 600y) THUR 300 FRIM 300 Kick 300 Pull BC 3/5 by 50 4x25 Build :30 3x50 Fast 1:30 200 Easy 3:30 6x50 :55 (Odd: Easy, Even: Fast) 200 Easy Kick 4:30 9x50 :60 (Desc 1->3, etc) 200 Easy Pull 3:30 4x100 Kick 1:30 with fins Broken 100 as (50, :10 rest, 25, :05 rest, 25) 100 Easy Total: 3100y (Kick 900y) FRI 600 Swim 200 Kick 8x25 :30 IMO, Add :05 for BR (Odd: Drill, Even: 12.5 fast) 10x50 :60 @ 200 pace 2x100 1:20 1x100 1:15 1x100 1:20 1x100 1:15 2x200 2:40 6x100 (Odd: 1:20, Even: 1:15) 16x25 :30 @ 100 pace. (If you miss one, extra :30 rest, but do all 16) 50 kick for time 100 Easy Total: 3550y (Kick 250y)
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