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 RIM Drill/Swim/Build 12x25 Kick :35 as (Odd: UW FL K with hands at side; Even: 12.5 UW AFAP then easy) 3x100 2:00 Fast 100 Easy 3:00 3x ...100 1:15 ...100 1:20 ...100 IM 1:30 100 Easy 2:45 3x100 Broken as ...#1: 50, :10 rest, 50 ...#2: 75, :10 rest, 25 ...#3: 50, :10 rest, 25, :05 rest, 25 100 Easy 2:00 50 Kick for time 8x25 :55, finish on feet @ 100 pace 8x25 Kick with parachute + fins (Odd: Easy :40, Even: Fast :30) 50 Kick for time 100 Easy Total: 3300y (Kick 600y) TUES 6x100 (Odd: 1:20, Even: 1:30) 4x50 Drill IMO :55 8x25 :35 (Odd: FL K on back; Even: 12.5 UW K AFAP) 20x25 :30 with fins @ 100 pace 300 Pull, no paddles 3:45 3x100 1:15 300 Pull, no paddles 3:45 3x ...75 FL/BK/BR 1:30 ...3x25 STR :30 (IMO by round) 2x25 *against* bungee 1:00 3:00 rest 1x25 *against* bungee 1x25 *with* bungee 100 Easy Total: 3150y (Kick 200y) WED 500 Swim 6x50 :55, Drill/Build, 5 UW K each wall (double pullout on BR) (Odd: FR, Even: IMO) 8x25 Fins + paddles :30 100 Broken STR (50, :10 rest, 25, :05 rest) 3x50 Kick 1:15 200 3:30 (50 Kick, 100 Swim, 50 Kick) 3x50 Kick 1:20 200 3:30 (50 Swim, 100 Kick, 50 Swim) 3x50 Kick 1:25 200 3:30 (50 Swim, 50 Kick, 50 Swim, 50 Kick) 3x50 Kick 1:30 50 Easy 4x50 (#1: FL/BK 1:15, #2: BK/BR 1:20, #3: BR/FR 1:25, #4: FR/FL 1:30) 50 Easy 1:30 4x50 STR, (1:15, 1:20, 1:25, 1:30) 100 Easy Total: 2900y (Kick 900y) THU 600 (200 Swim, 200 Kick, 200 Swim) 8x25 :35 (Odd: UW K, hands at side; Even: 12.5 fast UW BK K, 12.5 easy) 4x50 IM drill With fins + paddles 100 1:30 Fast 75 1:30 Easy 50 1:00 Fast 25 1:00 Easy 75 1:30 Fast 100 1:30 Easy 50 1:00 Fast 25 1:00 Easy 2x ...25 Kick 1:00 Fast (Fins + parachute) ...50 Kick 1:00 Easy (Fins) ...75 Kick 2:00 Fast (Fins + parachute) ...100 Kick 2:00 Easy (Fins) Rest 1:00 50 Fast 1:30 175 Easy 3:00 25 Fast 800 Pull (100 FR/100 BK; 5 hard strokes, 10 easy strokes) 4x25 :45 fast Rest 1:00 8x25 :50 @ 100 pace (finish on feet) 100 Easy Total: 3450y (Kick 700y) FRI 400 Swim 200 Kick with fins 8x25 :30 with fins 2x(UW K, FL K on R side, BK K, FL K on L side) 46x50 as ...#1-4: Kick 1:00 ...#5-8: FR :45 ...#9-12: STR, Desc 1->4 1:15 (if FL, #1 is 1-arm) ...#13-16: FR :45 ...#17-20: Kick 1:15, Desc 1->4 ...#21-24: FR :45 ...#25-28: IM Transitions :50 ...#29-32: FR :45 REST 1:40 ...#33-36: Fast 1:30 ...#37-40: FR :40 ...#41-44: STR, Desc 1->4 (if FL, #1 is 1-arm) ...#45: Easy 1:20 ...#46: Kick for time Broken 100 STR (50, :10 rest, 25, :05 rest, 25) 100 Easy Total: 3300y (Kick 850y)
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  • MON 400 Swim 300 RIM Drill/Swim/Build 12x25 Kick :35 as (Odd: UW FL K with hands at side; Even: 12.5 UW AFAP then easy) 3x100 2:00 Fast 100 Easy 3:00 3x ...100 1:15 ...100 1:20 ...100 IM 1:30 100 Easy 2:45 3x100 Broken as ...#1: 50, :10 rest, 50 ...#2: 75, :10 rest, 25 ...#3: 50, :10 rest, 25, :05 rest, 25 100 Easy 2:00 50 Kick for time 8x25 :55, finish on feet @ 100 pace 8x25 Kick with parachute + fins (Odd: Easy :40, Even: Fast :30) 50 Kick for time 100 Easy Total: 3300y (Kick 600y) TUES 6x100 (Odd: 1:20, Even: 1:30) 4x50 Drill IMO :55 8x25 :35 (Odd: FL K on back; Even: 12.5 UW K AFAP) 20x25 :30 with fins @ 100 pace 300 Pull, no paddles 3:45 3x100 1:15 300 Pull, no paddles 3:45 3x ...75 FL/BK/BR 1:30 ...3x25 STR :30 (IMO by round) 2x25 *against* bungee 1:00 3:00 rest 1x25 *against* bungee 1x25 *with* bungee 100 Easy Total: 3150y (Kick 200y) WED 500 Swim 6x50 :55, Drill/Build, 5 UW K each wall (double pullout on BR) (Odd: FR, Even: IMO) 8x25 Fins + paddles :30 100 Broken STR (50, :10 rest, 25, :05 rest) 3x50 Kick 1:15 200 3:30 (50 Kick, 100 Swim, 50 Kick) 3x50 Kick 1:20 200 3:30 (50 Swim, 100 Kick, 50 Swim) 3x50 Kick 1:25 200 3:30 (50 Swim, 50 Kick, 50 Swim, 50 Kick) 3x50 Kick 1:30 50 Easy 4x50 (#1: FL/BK 1:15, #2: BK/BR 1:20, #3: BR/FR 1:25, #4: FR/FL 1:30) 50 Easy 1:30 4x50 STR, (1:15, 1:20, 1:25, 1:30) 100 Easy Total: 2900y (Kick 900y) THU 600 (200 Swim, 200 Kick, 200 Swim) 8x25 :35 (Odd: UW K, hands at side; Even: 12.5 fast UW BK K, 12.5 easy) 4x50 IM drill With fins + paddles 100 1:30 Fast 75 1:30 Easy 50 1:00 Fast 25 1:00 Easy 75 1:30 Fast 100 1:30 Easy 50 1:00 Fast 25 1:00 Easy 2x ...25 Kick 1:00 Fast (Fins + parachute) ...50 Kick 1:00 Easy (Fins) ...75 Kick 2:00 Fast (Fins + parachute) ...100 Kick 2:00 Easy (Fins) Rest 1:00 50 Fast 1:30 175 Easy 3:00 25 Fast 800 Pull (100 FR/100 BK; 5 hard strokes, 10 easy strokes) 4x25 :45 fast Rest 1:00 8x25 :50 @ 100 pace (finish on feet) 100 Easy Total: 3450y (Kick 700y) FRI 400 Swim 200 Kick with fins 8x25 :30 with fins 2x(UW K, FL K on R side, BK K, FL K on L side) 46x50 as ...#1-4: Kick 1:00 ...#5-8: FR :45 ...#9-12: STR, Desc 1->4 1:15 (if FL, #1 is 1-arm) ...#13-16: FR :45 ...#17-20: Kick 1:15, Desc 1->4 ...#21-24: FR :45 ...#25-28: IM Transitions :50 ...#29-32: FR :45 REST 1:40 ...#33-36: Fast 1:30 ...#37-40: FR :40 ...#41-44: STR, Desc 1->4 (if FL, #1 is 1-arm) ...#45: Easy 1:20 ...#46: Kick for time Broken 100 STR (50, :10 rest, 25, :05 rest, 25) 100 Easy Total: 3300y (Kick 850y)
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