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 300 Swim 4:30 4x75 1:05, 1:00, :55, 1:10 200 Kick 4:30 4x50 :40, :35, :45, :30 10x100 1:15 With fins and paddles... 1x ...25 :30 ...50 :60 25 Easy 1:00 2x ...25 :30 ...50 :60 50 Easy 2:00 3x ...25 :30 ...50 :60 75 Easy 3:00 4x ...25 :30 ...50 :60 100 Easy Total: 3000y (Kick 200y) TUES 500 Swim 5x100 :15 rest (Odd: 50 K/50 Drill; Even: Build each 25 with :05 rest after each) 300 Kick 6:00 9x50 (2x:60, 1x:50) 6x50 Kick :60 9x50 (1x:60, 2x:55) 3x100 Kick 2:00 9x50 3x(:60, :55, :50) 2x25 assisted with bungee 100 Easy Total: 3400y (Kick 1050y) WED 400 Swim 300 IM KDS 8x25 :30 IMO (Odd: 12.5 fast, Even: Build) 100 Kick 10x25 Kick :35 (Odd: Easy, Even: Fast) 300 IM 4:30 200 IM 3:00 100 IM 1:30 200 IM 3:00 300 IM 4:30 3x ...4x25 FL :30 ...2x25 BK :30 ...50 BR K :60 ...2x25 FR :30 500 Pull BC 2/3/2/4 by 50 100 Easy Total: 3600y (Kick 600y) THUR 8x100 (Odd: 1:20, Even: 1:30) 200 Kick 6x25 12.5 fast (Odd: STR IMO, Even: Free) :30 6x50 (Desc 1->3 :45, Desc 4->6 :60) 6x25 (Odd: UW K, Even: BK K) :30 6x100 (Desc 1->3 1:20, Desc 4->6 1:30) 6x25 Fast (Odd: STR IMO, Even: Free) :30 600 Pull 8:00 Rest 2:00 Broken 100 (50, :10 rest, 25, :05 rest 25) 100 Easy Total: 3150y (Kick 350y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 8x25 :30 RIMO (1/2 fast) 8x25 :35 turns, from middle of pool IMO Starts 50 from dive 100 Easy Total: 1600y (Kick 200y)
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  • MON 300 Swim 4:30 4x75 1:05, 1:00, :55, 1:10 200 Kick 4:30 4x50 :40, :35, :45, :30 10x100 1:15 With fins and paddles... 1x ...25 :30 ...50 :60 25 Easy 1:00 2x ...25 :30 ...50 :60 50 Easy 2:00 3x ...25 :30 ...50 :60 75 Easy 3:00 4x ...25 :30 ...50 :60 100 Easy Total: 3000y (Kick 200y) TUES 500 Swim 5x100 :15 rest (Odd: 50 K/50 Drill; Even: Build each 25 with :05 rest after each) 300 Kick 6:00 9x50 (2x:60, 1x:50) 6x50 Kick :60 9x50 (1x:60, 2x:55) 3x100 Kick 2:00 9x50 3x(:60, :55, :50) 2x25 assisted with bungee 100 Easy Total: 3400y (Kick 1050y) WED 400 Swim 300 IM KDS 8x25 :30 IMO (Odd: 12.5 fast, Even: Build) 100 Kick 10x25 Kick :35 (Odd: Easy, Even: Fast) 300 IM 4:30 200 IM 3:00 100 IM 1:30 200 IM 3:00 300 IM 4:30 3x ...4x25 FL :30 ...2x25 BK :30 ...50 BR K :60 ...2x25 FR :30 500 Pull BC 2/3/2/4 by 50 100 Easy Total: 3600y (Kick 600y) THUR 8x100 (Odd: 1:20, Even: 1:30) 200 Kick 6x25 12.5 fast (Odd: STR IMO, Even: Free) :30 6x50 (Desc 1->3 :45, Desc 4->6 :60) 6x25 (Odd: UW K, Even: BK K) :30 6x100 (Desc 1->3 1:20, Desc 4->6 1:30) 6x25 Fast (Odd: STR IMO, Even: Free) :30 600 Pull 8:00 Rest 2:00 Broken 100 (50, :10 rest, 25, :05 rest 25) 100 Easy Total: 3150y (Kick 350y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 8x25 :30 RIMO (1/2 fast) 8x25 :35 turns, from middle of pool IMO Starts 50 from dive 100 Easy Total: 1600y (Kick 200y)
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