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

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

hurrgtsa — Fri, 01 Jan 2021 05:40:22 GMT

MON 8x75 2x(1:05/:60/1:10/:55) 200 Kick 8x25 :30 IMO (Odd: Drill, Even: Build) 1x200 2:40 1x200 2:30 2x200 2:40 1x200 2:30 3x200 2:40 1x200 2:30 4x200 2:40 200 Kick 4:00 175 Kick 3:30 150 Kick 3:00 125 Kick 2:30 100 Kick 2:00 75 Kick 1:30 50 Kick 1:00 25 Kick :30 4x (with Ultimate Drag Suit) ...100 1:30 ...75 Pull 1:10 ...50 :50 ...25 Pull :30 12x50 Kick 1:10 Desc 1-3 etc IMO 50 easy 50 for time 100 Easy Total: 6300y TUES 500 Swim 10x25 Kick :30 (Odd: Easy, Even: Hard) 5x50 :55 (Drill/Build) 16x25 :30 @ 100 pace 50 Easy 4x ...100 BK 1:20 ...200 3:20 (50 BK K/100 FR/50 BK K) ...3x100 BK 1:30/25/20 ...8x50 (Odd: BK K :55, Even: FR :40) 4x with fins ...25 :30 fast ...50 :60 fast ...75 1:30 fast ...100 easy 2:00 100 Kick for time 100 Easy Total: 6650y WED 400 Swim 300 IM KDS 200 Pull 4x25 V-sprint :30 10x50 Kick :60 3x ...400 5:20 ...8x50 :40, :40, :35, :40, :40, :35, :40, :35 8x150 Pull 1:45 5x ...75 Kick 1:45 ...25 Kick fast :30 100 Easy 4x50 1:30 (odd: Easy, Even: fast) 100 Easy Total: 6000y THU 500 Swim 10x50 Swim 12x25 FL :30 6x25 BBK :30 6x25 BR :30 10x50 Kick with mesh + fins :60 Rest 1:00 5x200 IM with fins 2:50 Rest :50 10x100 Kick with fins 1:30 (2 FR/2 FL/2 BK/2 FL/2 FR) 50 Easy 50 FL fast 100 Easy Total: 4300y FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 2x (Round 1: with Ultimate Drag suit) ...3x (Round 1: fins + paddles, Round 2: fins, Round 3: no equipment) ......3x50 Fast 1:30 ......1x50 Easy 1:30 10x ...100 Kick 2:00 ...50 Kick :60 4x100 1:20 400 5:20 3x100 1:20 300 4:00 2x100 1:20 200 2:40 1x100 1:20 100 1:00 300 Pull for time 25 fast fins + paddles 50 Easy 25 fast fins + paddles 100 Easy Total: 6200y

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

hurrgtsa — Fri, 01 Jan 2021 05:30:43 GMT

MON 400 Swim 200 Kick 200 Drill 200 Swim 12x100 4x(1:25/1:20/1:15) 6x50 FL/FR (2x:55, 2x:50, 2x:45) 9x100 (3x1:25, 3x1:20, 3x1:15) 6x50 BK/FR (2x:55, 2x:50, 2x:45) 6x100 (2x1:25, 2x1:20, 2x1:15) 6x50 BR/FR (2x:55, 2x:50, 2x:45) 3x100 1:25/1:20/1:15 4x50 :60 Easy ???x1:10 (as many as possible) 5x100 Kick with fins 1:30 8x25 FR Fast :45 100 Easy Total: 6200y TUES 4x200 (Odd: 2:40, Even: 3:00) 200 Kick 16x25 :30 @ 100 pace with fins 10x100 BK Kick 2:00 16x25. :30 @ 100 pace 4xIMO 5x200 Pull 2:30 with Ultimate Drag suit 8x25 Scull, :10 rest 10x100 Pull 1:10 2x25 sprint fins + paddles :60 100 Easy Total: 5150y WED 1000 SKIPS 600 7:45 150 easy pull 2:30 2x300 3:45 150 easy pull 2:30 3x200 IM 3:00 150 easy pull 2:30 4x150 Kick 3:00 150 easy pull 2:30 6x100 IM 1:30 150 easy pull 2:30 12x50 Desc every 3 IMO :60 150 easy pull 2:30 24x25 FL :30 50 Easy 50 FL for time 100 Easy Total: 6300y THU 4x ...200 Swim ...50 Kick 2x ...3x100 1:15 ...200 IM 3:00 4x ...50 Kick :60 ...50 Kick :55 ...50 Kick :50 ...50 FL 1:15 (8 UW K each wall) 12x50 Desc 1-3, etc :60 600 (100 swim/100 kick) with fins Total: 4000y FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 400 FRIM 6:00 2x200 IM 3:00 400 FRIM 6:00 4x100 IM 1:30 400 FRIM 6:00 8x50 :60 2x(FL/BK, BK/BR, BR/FR, FR/FL) 400 FRIM 6:00 16x25 :30 IMO 400 FRIM 6:00 16x50 Kick (Odd: :60, Even :55) 100 Easy 100 Scull 100 Easy 300 pull for time 100 easy Total: 6100y

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

hurrgtsa — Fri, 01 Jan 2021 05:22:15 GMT

MON 4x ...200 Swim ...50 Kick 400 5:20 3x100 FR 1:30, Desc 1-3 400 5:30 3x100 BK 1:30 400 5:30 3x100 IM 1:30 400 5:20 3x100 Kick 2:00 400 5:20 3x100 Pull 1:15 400 5:20 Rest 2:00 100 FL for time 9x100 Kick 3x(2:00/1:55/1:50) Rest 2:00 2x50 Kick fast 2:00 100 Easy Total: 6100y TUES 500 FRIM 200 Kick 6x50 Drill/Build IMOx2 :55 6x150 Kick 3:00 (Build by 50) 6x150 Pull no paddles 2:00 Rest :30 3x300 Pull 3:30 2x100 Kick 2:00 4x50 Kick :60, Desc 1-4 (150 goal times are all 5 sec faster than best 200) 2x150 2:15 Rest 2:00 4x150 2:30 Rest 2:00 6x150 3:00 8x25 fins + paddles :45 (Odd: 10 UW K fast, Even: Fast) 100 Easy Total: 6200y WED6x100 (Odd: 1:20, Even: 1:30) 300 IM KDS 4x25 V-sprint :30 9x50 FL 1:20 Desc 1-3,4-6,7-9 50 Easy 300 IM 4:30 300 BK 4:30 300 IM 4:30 300 BR 5:30 300 IM 4:30 300 FR 4:00 300 IM 4:30 3x ...300 Kick easy 6:00 ...4x50. Kiick fast 1:20 5x100 with fins 1:45 Desc 1-3,Easy 4,Fast 5 5x100 Kick with fins 1:30 (25 BK, 50 Sides, 25 BK) Rest 1:45 50 kick for time 100 Easy Total: 6250y THU 500 Swim 200 Kick 12x25 (Odd: UW K :30, Even: 12.5 Fast :35) 10x50 :60 with fins @ 200 pace 2x ...4x100 BK 1:35 ...3x100 BK 1:30 ...2x100 BK 1:25 ...1x100 BK 1:20 4x125 Kick 2:30 (100 Easy, 25 Hard) 2 FR, 2 BK 50 FL for time 50 Easy 2x ...400 Pull 4:40 ...100 Pull fast 1:20 100 Easy Total: 5200y FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 2x (all on :60) ...2x50 Drill ...1x50 Stroke count ...1x50 1 less stroke per 25 ...1x50 SWOLF ...1x50 1 less stroke per 25 ...1x50 SWOLF 2x ...6x100 1:30 Best average ...4x50 :60 @ 200 pace ...4x25 :30 @ 100 pace ...100 Easy 3:00 3x ...100 IM 1:30 ...4x50 Kick :60 IMO ...6x50 :50 2x(FL/BK, FL/BR, FL/FR) 300 Pull for time 100 scull 100 Easy Total: 6000y

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

hurrgtsa — Fri, 01 Jan 2021 05:10:32 GMT

MON 1000 as 4x(200 Swim, 50 Kick) 500 6:40 400 5:20 300 4:00 200 2:40 100 1:20 Rest 1:00 100 1:20 200 2:40 300 4:00 400 5:20 500 6:40 6x200 Kick 3:50 (Odd: FR, Even: FL) 8x with fins 2xIMO ...50 Drill :60 ...75 Fast as ......FL 3x25 :30 ......BK 75 1:30 ......BR 3x25 :30 (FL kick) ......FR 75 1:20 100 Easy Total: 6300y TUES 500 Swim 100 Kick 8x50 :60 (Drill/Build) IMOx2 4x100 1:15 3x100 BK 1:40 3x100 1:15 2x100 BK 1:45 3x100 1:15 3x100 BK 1:40 4x100 1:15 2x1000 IM 16:00 (400 IM + 300 IM + 200 IM + 100 IM) ...2nd 1000 with fins 10x75 Kick 1:30 fins + mesh Rest 2:00 2x100 Kick Fast 4:00 50 Kick fast 100 Easy Total: 6300y WED 600 Swim 200 Kick 8x25 V-sprint :30 3x (Round 1: Fins + paddles, Round 2: fins, Round 3: No equipment) ...3x75 Fast 1:45 ...75 Easy 2:45 200 Easy 8x25 V-sprint :30 4x50 :60/:55/:50/:45 (All 4x50 on same interval pattern) 1x100 Kick 2:00 2x(4x50) 2x100 Kick 2:00 3x(4x50) 3x100 Kick 2:00 4x(4x50) 4x100 Kick 2:00 5x(4x50) 5x100 Kick 2:00 Broken 100 (50, :10 rest, 25, :05 rest, 25) 100 Easy Total: 7000y THUR 1000 SKIPS 3x200 2:50 (50 FR/100 BK/50 FR) 3x100 BK 1:30 3x200 3:20 (50 FR/100 BK K/50 FR) 3x100 BK 1:30 3x200 2:50 (50 FR/100 BK/50 FR) 5x100 Kick on side 2:00 100 Kick for time 100 Easy Total: 4100y FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 3x with fins ...3x50 (Round 1: 1:30/2:00/1:45, Round 2: 2:00/1:45/1:30, Round 3: 1:45/1:30/2:00) ...1x50 Easy 1:45 5x100 Kick 1:25 with fins (Odd: BK, Even: FLoB) 4x ...2x50 :45 ...1x50 :40 ...1x50 :45 ...Nx50 :35 (where N = # of round) 16x100 Pull 1:55 ...4 no paddles ...4 Finis agility paddles ...4 red strokemaker ...4 blue strokemaker 4x25 Easy pull :15 Rest with chute, DragSox, Ultimate Drag suit 300 Pull for time 100 Easy Total: 6300y

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

hurrgtsa — Tue, 30 Jun 2020 11:42:07 GMT

MON 600 Swim 200 Kick 4x50 SWOLF :60 2x100 1:25 1x100 1:20 1x100 1:25 1x100 1:15 2x100 1:25 1x100 1:15 1x100 1:20 1x100 1:15 Rest 2:00 2x100 BK 1:35 1x100 BK 1:30 1x100 BK 1:35 1x100 BK 1:25 2x100 BK 1:30 1x100 BK 1:25 1x100 BK 1:30 1x100 BK 1:25 4x (Odd Round: FR, Even round: STR) ...100 Kick 2:00 ...75 Kick 1:30 ...50 Kick 1:00 ...25 Kick :30 6x50 Drill IMOx2 :60 8x125 IM 1:55 100 IM fast 100 scull choice 100 Easy Total:5600y (Kick 1200y) TUES 500 Swim 200 Kick 12x25 V-sprint :30 12x50 as 4x(:60, :55, :50) 3x ...4x25 FL :30 ...300 FRIM 4:30 ...8x25 FL :30 (Odd: 1-arm, Even: Swim) ...400 FRIM 6:00 4x100 Pull 1:30, Desc 1->4 100 Easy Total: 5100y (Kick 200y) WED Off THU 400 Swim 300 IM KDS 200 Pull 100 Kick 12x50 as 3x(:60, :55, :50, :45) 6x300 4:40 (Odd: 100 FR/100 BK K/100 FR, Even: 50 BK K, 200 FR, 50 BK K) 8x (2xIMO by round) ...4x50 :60 (1: Easy, 2: Drill/stroke count, 3: drill/Build, 4: Fast) 3x with fins ...100 Easy Kick 2:00 ...4x25 10 UW K :40 100 Easy Total: 5700y (Kick 1500y) FRI 400 Swim 300 IM KDS 12x25 :30 V-sprint (middle 4 kick on :35) 3x (Round 1: fins + paddles, Round 2: fins, Round 3: no equip) ...4x50 sprint 2:00 ...50 easy 2:00 Pull, no paddles 100 1:20 100 1:20 200 2:40 300 4:00 500 6:40 800 10:40 100 easy kick 10x:45 vertical kick + :15 rest 100 easy Total: 4450y (Kick 800y) Follow me on Instagram www.instagram.com/.../

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

hurrgtsa — Tue, 30 Jun 2020 03:43:25 GMT

MON 6x100 2x(1:20/:25/:30) 6x50 Kick :65 4x25 v-sprint :30 3x300 3:50 300 easy kick 7:00 3x300 4:00 300 easy kick 7:00 3x300 4:30 Desc 1-3 4x IMO by round ...75 scull/drill/build 1:30 ...75 kick/drill/build 2:00 ...2x50 1:30 fast 5x100 Kick with fins 1:30 Rest 2:00 2x50 Fast with fins 1:00 100 Easy Total: 6000y (Kick 1500y) TUES 1000 SKIPS 20x50 as ... :60, :55, :50, :45, :40, :35, ... :55, :50, :45, :40, :35, ... :50, :45, :40, :35, ... :45, :40, :35, ... :40, :35 400 Easy kick 10:25 20x50 as ... :35, :40 ... :35, :40, :45, ... :35, :40, :45, :50, ... :35, :40, :45, :50, :55, ... :35, :40, :45, :50, :55, :60 2x ...100 BK K 2:00 ...3x100 BK 1:30 ...100 BR K 2:00 ...3x100 BR 1:45 8x100 Kick with fins (Odd: 1:35, Even: 1:25) 4x25 fast with fins + paddles 1:00 100 Easy Total: 6000y (1800y) WED 400 Swim 200 Kick 4x50 :60 (:32 pace) 8x25 V-sprint :30 4x100 1:10 100 Easy 3:20 3x100 1:10 100 Easy 3:00 2x100 1:10 100 Easy 2:40 1x100 1:10 6x50 2xIMO :60 (Drill/Minimum stroke count) 12x25 FL :30 3x100 BK 1:30 3x100 BR 1:45 12x25 FL :30 2x150 BK 2:15 2x150 BR 2:35 12x25 FL :30 300 BK 4:30 300 BR 400 Kick with fins (25 easy, 12.5 hard) 4x25 10 UW K with fins :30 4x25 FL fast :30 100 Easy Total: 6000y (Kick 700y) THUR 500 Swim 10x25 Drill :30 10x25 Kick :35 (Odd: Easy, Even: Hard) 16x200 with fins as 4x ...Swim 2:30 ...50 Kick/100 Swim/50 Kick 2:45 ...Swim 2:30 ...50 Swim/100 Kick/50 Swim 2:45 4x IMO ...3x50 1:10, Desc 1->3 100 Kick for time 100 Easy Total: 5000y (Kick 1150y) FRI 400 Swim 300 IM KDS 100 Kick 4x50 Fast fins + paddles 1:30 2x (Round 1: No paddles, Round 2: paddles) ...300 Pull 3:45 ...4x50 Desc 1-4 :55 ...2x150 Pull 2:00 ...4x50 Desc 1-4 :50 ...3x100 Pull 1:15 ...4x50 Desc 1-4 :45 ...4x75 Pull 1:00 ...4x50 Desc 1-4 :40 ...Rest 1:50 12x50 :60 3x(2 Drill, 2 SWOLF) 400 IM Easy kick on back 20x50 Kick :60 1000 Swim BE 2/3/2/4/2/5 by 50 8x75 Kick 1:30 fins + mesh Rest 1:00 6x25 Kick 1:00 fins + DragSox + chute 6x25 Kick 1:00 fins + DragSox Rest 3:00 100 Kick for time 9x100 BK 1:30 100 Easy Total: 10000y Follow me on Instagram www.instagram.com/.../

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

hurrgtsa — Tue, 30 Jun 2020 03:41:23 GMT

MON 600 Swim 16x25 V-sprint 1x100 1:15 200 2:45 2x100 1:15 200 3:00 3x100 1:15 200 3:15 4x100 1:15 200 3:15 3x100 1:15 200 3:00 2x100 1:15 200 2:45 1x100 1:15 4x ...100 Kick 1:45 (FR/FL by round) ...75 Kick 1:45 BR ...50 Kick :50 (FR/FL by round) ...25 Kick :50 BR 4x (Odd rounds: Fins) ...4x25 :30 Flutterfly ...3x50 FL 1:20, Desc 1->3 100 Easy 100 fins + paddles for time 100 easy Total: 6100y (Kick 1000y) TUES 400 Swim 8x75 2xIMO (50 Drill/ 25 Build) :15 rest 5x50 FR :40 12x25 FL :30 5x50 FR :40 12x25 BK :30 5x50 FR :40 12x25 BR :30 5x50 FR :40 200 FR Kick 4:00 4x50 BK Kick :60 200 FR Kick 4:00 4x50 BK Kick :60 200 FR Kick 4:00 2x ...2x100 1:20 ...1x100 1:15 ...1x100 1:20 ...1x100 1:10 Rest 2:10 2x with fins ...2x100 1:20 ...1x100 1:15 ...1x100 1:20 ...1x100 1:10 2x50 Fast 2:00 100 Easy Total: 6100y (Kick 1000y) WED 1000 SKIPS 12x25 FL :30 @ 100 pace 4x500 FR 6:40 as ...1) 75 easy/25 hard ...1) 50 easy/50 hard ...1) 25 easy/75 hard ...4) Desc by 100 Rest 1:20 4x500 Pull 6:20 (same pattern as first 4) 4x with fins (Odd round: FL, Even round: FR) ...2x50 Drill :60 ...50 Fast :60 10x100 Kick with fins 1:30 (5 FR, 5 FL-on-back) 100 Easy Total: 7000y (Kick 1200y) THU 500 Swim 200 Kick 6x50 IMOx2 (Drill/Build), :15 rest 12x50 :60 @ 200 pace as 4x... ...25 FL/BK ...25 BK/BR ...25 BR/FR 3x50 Kick :60 1x100 BK 1:30 1x100 FR 1:15 3x50 Kick :60 2x100 BK 1:30/:25 2x100 FR 1:15/:20 3x50 Kick :60 3x100 BK 1:30/:25/:30 3x100 FR 1:15/:20/:15 3x50 Kick :60 4x100 BK 1:30/:25/:30/:25 4x100 FR 1:15/:20/:15/:20 500 Kick 10:00 2x200 Kick 4:00 3x100 Kick 2:00 4x50 Kick :60 4x25 Kick :30 6x50 Scull/drill :20 rest 2x25 fins+paddles fast 1:00 Rest 1:30 2x25 fins+paddles fast 1:00 100 Easy Total: 6200y (Kick 1800y) FRI 400 Swiim 300 IM KDS 4x50 :60 (Hold :32) 4x25 :30 v-sprint 5x100 Kick 2:00 (Odd: FR, Even: BK) 3x400 6:00, Desc 1-3 3x300 4:30, Desc 1-3 3x200 3:00, Desc 1-3 3x100 1:30, Desc 1-3 2x ...8x50 Kick withs fins + drag/mesh 1:10 ...Rest 1:40 ...100 fast Kick 3:00 100 Easy 3x50 IMO 1:30 fast with Finis Ultimate Drag suit Rest :30 3x50 IMO 1:30 fast 100 Easy Total: 6000y (Kick 1600y) Follow me on Instagram www.instagram.com/.../

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

hurrgtsa — Tue, 30 Jun 2020 03:29:49 GMT

MON 400 Swim 300 IM KDS 200 Pull 100 Kick 36x50 as 3x( :60, :55, :50, :55, :50, :45, :50, :45, :40, :45, :40, :35) Rest 2:00 4x50 :35 2x with fins ...4x200 2:30 ...200 kick 3:00 4x25 FL fast :40 100 Easy Total: 5250y (Kick 600y) TUES 500 Swim 8x50 :55 IMO (Odd: Drill, Even: Build) 100 Kick 2x200 2:40 Rest :40 4x50 :35 200 Easy 4:00 (50 Kick, 100 Swim, 50 Kick) 4x100 1:20 Rest :40 2x100 1:10 200 Easy 4:00 (50 Kick, 100 Swim, 50 Kick) 8x50 :40 Rest :40 1x200 2:20 5x100 Kick 2:00 300 BK 4:30 4x100 Kick 2:00 300 BK 4:30 3x100 Kick 2:00 300 BK 4:30 2x100 Kick 2:00 300 BK 4:30 1x100 Kick 2:00 6x50 Fast 1:30 (Odd: IMO, Even: FR) 100 Easy Total: 6300y (Kick 1800y) WED 600 Swim 8x50 (Odd: 25 Flutterfly/25 BK :55, Even: 25 FL Kick-swim Drill/25 Kick 1:05) 5x ...4x25 FL/BK/BR/FL :30 ...300 BK/BR/FR by 100 4:30 4x (Round 1&2: Fins + paddles, Round 3: fins, Round 4: no equipment) ...75 fast + 25 easy 2:00 ...50 fast + 50 easy 2:00 ...25 fast + 25 easy 2:00 600 Kick as (25 easy/12.5 hard)x4 IMO 8x25 :30 IMO (Odd: Easy, Even: Fast) 200 (25 scull, 25 easy) Total: 5000y (Kick 700y) THU 500 Swim 200 Kick 6x50 :55 Drill/Build (Odd: IMO, Even: FR) 12x25 :30 FR with fins @ 100 pace Rest 2:00 12x100 1:30 with fins as 4x ...50 Fluttterfly/50 BK ...50 BK/50 BR-with-FL-K ...50 BR-with-FL-K/50 FR Rest 2:00 16x25 :30 @ 100 pace Rest 2:00 16x150 Pull 1:55 2x(4 with Finis Agility paddles, 4 with strokemaker) 100 Easy Total: 5400y (Kick 200y) FRI 400 Swim 300 IM KDS 200 Pull 100 Kick 5x100 Kick 2:00 5x (IMO by round + last round FR) ...All on :60 ...1x50 Easy ...2x50 Drill ...3x50 Min. stroke count (FL: 3x50 Drill) ...4x50 Desc 1->4 10x100 Pull as 2x ...2x100 1:20 ...1x100 1:10 ...1x100 1:15 ...1x100 1:10 100 pull for time 1000 K with fins (100 BK/100 FL-on-back) 50 Easy 50 FL for time 100 Easy Total: 6300y (Kick 1700y) Follow me on Instagram www.instagram.com/.../

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

hurrgtsa — Tue, 02 Jun 2020 06:38:38 GMT

MON 500 Swim 200 Kick 6x50 Drill with fins :55 300 4:15 2x100 1:20 200 2:50 3x100 1:15 300 4:15 3x100 1:15 200 2:50 2x100 1:20 300 4:15 8x ...100 Kick 2:00 (IMO by round x2) ...75 IM Drill 2:00 ...75 IM 1:30, Desc 1->4, 5->8 100 fast fins + paddles 100 easy Total: 5500y (Kick 1000y) TUES 400 FRIM 12x25 :35 as 3x ...UW K ...Drill ...Min. stroke count ...Build 300 Kick with fins 4x(50 Easy/25 Hard) 4x50 FL Fast 2::00 50 Easy 3x100 1:20, 1:15, 1:30 100 FL K on back with fins 2:00 3x200 2:40, 2:30, 3:00 200 FL K on back with fins 4:00 3x300 4:00, 3:45, 4:30 300 FL K on back with fins 6:00 3x400 Pull 5:00 12x25 FL :30 200 Scull 2x50 FL fast 2:00 100 Easy Total: 5550y (Kick 975y) WED 400 Swim 300 IM KDS 200 Pull 100 Kick 12x25 FL :30 3x50 :40 3x100 BK 1:40 3x50 :40, :35, :40 3x100 BK 1:40 3x50 :35, :40, :35 3x100 BK 1:40 3x50 :35 500 Kick 10:30 400 Kick 8:30 300 Kick 6:30 200 Kick 4:30 100 Kick 75 Easy 50 FL fast 75 Easy Total: 4500y (Kick 1600y) THU 4x ...200 swim ...50 Kick 10x100 as 2x(1:30, 1:15, 1:25, :1:20, 1:15) 10x200 (Odd: 50 FR/100 BR K/50 FR 3:20, Even: 75 FR/50 BK K/75 FR/ 3:00) 10x100 1:30 with fins (Odd: BK, Even: BR with FL K) 100 Easy kick with DragSox + fins 3:00 2x25 Fast kick with DragSox + fins :30 Rest 2:30 50 Kick for time 100 Easy Total: 5300y (1150y) FRI 500 Swim 200 Kick 6x50 Drill, :10 Rest 4x (IMO by round) ...5x50 1:15 (Desc 1->4, Fast 5) 20x100 1:30 as 5x ...25 FL/75 FR ...25 FR/25 BK/50 FR ...50 FR/25 BR/25 FR ...100 IM 1000 BK K with fins 8x25 :40 with fins, paddles + parachute Rest 1:00 6x25 :40 with fins, paddles + DragSox Rest 1:00 4x25 :40 with fins, paddles + Finis Ultimate Drag Rest 3:00 2x25 :40 with fins, paddles 400 FL K on back 100 Easy Total: 6000y (Kick 1600y) Follow me on Instagram www.instagram.com/.../

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

hurrgtsa — Wed, 27 May 2020 05:58:39 GMT

MON Off TUES 8x75 2x(1:00, 1:10, 1:00, 1:05) 200 Kick 4x50 SWOLF :60 4x200 2:50 4x100 1:30 3x200 2:50 3x100 1:25 2x200 2:50 2x100 1:20 1x100 2:50 1x100 1:15 10x50 Kick :60 2x ...100 BK Easy 2:00 ...50 FL Fast :60 100 Easy Total: 5000y (Kick 700y) WED 2x ...200 Swim ...100 FL K on back 8x50 :60 Drill/Build (Odd: IMO, Even: FR) 20x25 :30 with fins @ 100 pace 5x ...4x25 FL :30 ...200 FRIM 3:00 Rest 2:00 4x50 Fast IMO 1:20 1000 pull with paddles 100 Easy Total: 4300y (Kick 100y) THU 400 Swim 300 IM KDS 200 Pull 4x25 V-sprint :30 10x100 Pull 1:15 3x300 4:30, Desc 1->3 3x200 3:00, Desc 1->3 3x100 1:30, Desc 1->3 200 Kick 4:00 4x50 Kick 1:15 Hard 200 Kick 4:00 4x50 Kick 1:15 Hard 100 Kick 4:00 4x25 Kick :30 Hard 4x25 FL :30 Fast 100 Easy Total: 5000y (Kick 1100y) FRI 6x100 (Odd: 1:25, Even: 1:30) 100 Kick 12x25 V-sprint :30 (Middle 4 kick on :35) 3x (Round #1: Fins + paddles, Round #2: fins Round #3: no equipment) ...3x50 Fast 1:30 ...100 Easy 2:00 3x ...300 4:15 ...200 2:45 ...100 1:20 ...2x50 :45 ...2x50 :40 ...1x50 :45 ...1x50 :40 ...100 Easy 3:30 100 Kick easy 100 Kick for time 50 Easy Total: 5000y (Kick 400y)

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

hurrgtsa — Wed, 27 May 2020 05:56:33 GMT

Follow me on Instagram www.instagram.com/.../ MON 400 Swim 300 IM KDS 200 Pull 100 Kick 2x150 2:00 300 (50 FR/50 BK) 4:30 3x100 1:20 300 (50 FR/50 BK) 4:30 6x50 :40 300 (50 FR/50 BK) 4:30 12x25 :20 500 Kick 10:30 400 Kick 8:30 300 Kick 6:30 200 Kick 4:30 100 Kick 100 Easy 8x25 Fast (2x:45, 2x:40, 2x:35, 2x:30) 100 Easy Total: 5000y (Kick 1700y) TUES 500 Swim 200 Kick 12x25 V-sprint :30 10x50 :60 @ 200 pace 4x250 4:00 as (25 FL/50 BK/75 BR/100 FR) 5x100 Kick 2:00 50 Easy 9x50 :50 (Desc 1->3, etc) 100 Easy Total: 3600y WED 400 swim 200 pull 200 kick 8x25 with fins :30 (odd: UW K, even: easy BK) 4x ...25 Drill :30 ...50 SWOLF :60 ...75 Drill 2:00 ...100 1:30 (Desc 1->4) 8x300 4:00 with fins ...Odd: 100 swim/100 BK kick/100 swim ...Even: 50 BK K/200 swim/50 BK K 4x25 fins + paddles :40 100 easy Total: 4600y (Kick 900y) THU 400 swim 300 IM KDS 300 IM scull/drill/swim 10x25 Kick (Odd: Easy :35, Even: Hard :30) 3x ...200 IM 3:15 ...4x25 FL :30 ...2x50 BK :50 ...100 BR K 2:05 Pull with paddles... 5x100 1:30 5x100 1:25 5x100 1:20 5x100 1:15 Rest 2:30 5x100 1:12 100 Easy 50 sprint fins + paddles 100 Easy Total: 5000y FRI 500 swim 200 kick 6x50 :60 (Odd: Drill, Even: Build) 3x ...50 fast :45 ...100 easy 2:15 4x50 BK K 1:15 200 FR 3:00 2x100 BK 1:40 3x50 BK K 1:15 200 FR 3:00 4x100 BK 1:40 2x50 BK K 1:15 200 FR 3:00 6x100 BK 1:40 8x25 :40 IMO (Odd: Easy, Even: Fast) 100 Easy Total: 4000y (800y)

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

hurrgtsa — Fri, 15 May 2020 02:39:32 GMT

THU 1000 SKIPS 3x (STR is IMO by round; 1-arm for FL) ...300 (100 FR/100 STR/100 FR) 4:30 ...200 (75 FR/50 STR/75 FR) 3:00 ...100 FR 1:30 2x ...16x25 IMO :30 as ......#1: Drill or easy ......#2: Build ......#3: Drill or easy ......#4: Fast 200 Kick 25 FL fast 25 ez 25 FR fast 25 ez 100 easy Total: 4000y (Kick 400y) FRI 500 Swim 200 Kick 6x50 Drill/Swim 2xIMO :60 10x50 Kick :60 3x200 3:00 3x100 1:30 2x200 2:55 2x100 1:25 1x200 2:50 1x100 1:20 Pull... (First 1000 with Agility paddles; last 900 with blue strokemakers) 400, :20 rest 300, :15 rest 200, :10 rest 100, :05 rest 200, :10 rest 300 :15 rest 400 Total: 5200y (Kick 700y) Follow me on Instagram www.instagram.com/.../

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

hurrgtsa — Fri, 15 May 2020 02:37:25 GMT

Okay... 7 or 8 weeks later...

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

hurrgtsa — Mon, 16 Mar 2020 02:59:51 GMT

I was going to taper for a meet this weekend and next. No longer. LCM prep starts now... until and unless that changes too. MON 400 Swim 200 Kick 8x50 (Drill/Build) :60, Odd: FR, Even: IMO 6x ...2x100 1:10 ...50 Easy 1:10 3x ...200 Pull 2:20 ...4x50 BK :45 ...Equipment :10 100 Easy 4x25 IMO :30 100 Easy Total: 4000y (Kick 200y) Follow me on Instagram www.instagram.com/.../

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

hurrgtsa — Mon, 09 Mar 2020 02:06:40 GMT

MON 400 Swim 200 Kick 8x50 :55 (Drill/Build) 10x50 @ 200 pace (6x1:30, 1x1:20, 1x1:10, 1x1:00, 1x:50) 4x300 (Odd: 100 FR/100 BK/100 FR 4:10; Even: 100 BK/100 FR/100 BK 4:15) 8x25 :40 @ 100 pace, finish on feet 50 Kick for time :38 100 Easy Total: 3050y (Kick 250y) TUES 7x100 (1:20, :25, :30, :25, :20, :25, :30) 12x25 :35 (15y fast, 10y easy), Odd: IMO, Even: FR 5x100 3:00 as ...#1-3: Fast ...#4: Easy ...#5: Broken (50, :10 rest, 25, :05 rest, 25). 8x100 IM 1:30. 300 Easy kick 6:30 with Fins + mesh/drag on feet (small) 8x25 Fast kick :35 300 Easy 8x25 FL :30 @ 100 pace. 100 Easy 100 Kick for time. 100 Easy Total: 3550y (Kick 600y) WED 300 Swim 4x75 1:05/1:00/1:10/:55 200 Kick 4:00 8x25 :30 (15y Fast) Odd: FR, Even: IMO 6x50 1:15 (Desc 1->4, Easy #5, Fast #6). 300 Kick 4:00 4x(12.5 easy, 12.5 hard, 25 easy, 25 hard) 8x50 1:20 FL (Desc 1->3, 4->6, Fast 7 & 8) 50 Easy 6x25 :30 @ 100 pace, finish on feet 4x125 1:45 IM, easy with fins (#1 50 FL, #2 50 BK, etc) :30 equipment break 2x50 Kick 1:30 Fast 25 Kick easy :30 2x50 Kick 1:20 Fast 25 Kick easy :30 2x50 Kick 1:10 Fast 50 Kick easy 1:30 100 Kick for time with fins 4x25 2:00 with fins + paddles + parachute 6x25 3:00 (Odd: with resistance, Rest :30, Even: with assistance) 100 Easy Total: 3550y (Kick 1000y) THU Did not swim FRI Did not swim Follow me on Instagram www.instagram.com/.../

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

hurrgtsa — Mon, 02 Mar 2020 02:54:04 GMT

MON 1000 SKIPS 200 2:40 2x100 1:15 200 2:40 2x100 1:15 200 2:40 5x100 Kick 1:50 8x25 @ 100 pace, finish on feet 2x ...4x50 STR 1:10 (37.5 fast, 12.5 easy) ...4x25 FR :45 with parachute + fins + paddles ...Rest :60 4x50 2:00 100 Easy Total: 3600y (Kick 700y) TUES 6x100 (Odd: 1:20, Even: 1:30) 8x25 :35 Drill IMO 4x50 Kick :60 12x25 FL :30 3x50 Fast Kick 1:10 150 Easy Kick 3:00 3x50 Fast Kick 1:20 150 Easy Kick 3:00 3x50 Fast Kick 1:30 5x200 2:50 (Odd: 50 BK/100 FR/50 BK, Even: 50 FR/100 BK/50 FR) 2x50 2:00 1x50 3:00 1x50 2:00 4x25 Kick :45 3x25 Fast :45 Extra rest :45 25 Fast 100 Easy Total: 3550y (Kick 1050y) WED 400 Swim 200 Kick 6x100 :20 rest as (25 UW K, 25 Scull, 25 Drill, 25 Build) IMOx2 10x50 Kick 1:20 as... ...#1 & 4: Fins + Finis Ultimate Drag suit + mesh/drag on feet + parachute ...#2 & 5: Fins + Finis Ultimate Drag suit + mesh/drag on feet ...#3 & 6: Fins + Finis Ultimate Drag suit ...#7-9: Fins + Finis Ultimate Drag suit + parachute ...Rest extra :60 ...#10: Fast with no equipment 5x200 BK 3:00 with fins (easy) 8x25 :30 (Odd: Easy BK, Even: Fast FL) 8x25 FR :45, finish on feet @ 100 pace 50 fast 2x25 FL 1:00 100 Easy Total: 3300y (Kick 850y) THUR 800 Swim 8x25 :35 (Odd: Drill, Even: 5 UW K AFAP + breakout then easy) IMO 2x ...4x50 Fast Kick 1:15 ...100 Easy BR Kick 2:00 ...4x25 Fast Kick :40 ...100 Easy FL Kick 2:00 4x ...200 Swim with fins 2:40 ...100 Pull 1:20 (no paddles, leave fins on) 6x50 Fast 3:00 (2 FR, 2 FL, 2 FR) 100 Kick for time 100 Easy Total: 3700y (Kick 1100y) FRI 400 Swim 300 IM KDS 200 Pull 100 Kick 4x100 3:00 200 IM 3:00 4x50 :45 IMO 200 IM 3:00 4x50 :45 IMO 200 IM 3:00 8x25 :40 @ 100 pace, finish on feet 100 Easy 300 Pull for time 100 Easy Total: 3100y (Kick 200y) Follow me on Instagram www.instagram.com/.../

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

hurrgtsa — Tue, 25 Feb 2020 05:28:45 GMT

MON 500 Swim 10x50 :10-15 rest (Odd: Drill/Build, Even: Scull/Build) 2x ...2x100 1:20 ...1x100 1:15 ...1x100 1:20 ...1x100 1:10 9x50 :50 (Every 3rd fast) 6x50 1:20 (Every 2nd fast) 3x50 2:00 (All fast) 10x50 Kick :55 2x25 :45 parachute + fins + paddles 2x25 :45 fins + paddles 100 Easy Total: 3600y (Kick 500y) TUES 400 Swim 300 IM KDS 200 Pull 4x25 :30 V-sprint 12x25 STR :30 with fins 3x200 3:15 with fins (50 Swim, 100 FL K on back, 50 Swim) 8x50 2x(:60, :55, :50, :45) 6x100 Kick 2:00 2x(board, side, back) 3x100 1:45 Desc 1->3 8x25 1:00, finish on feet 100 Easy Total: 3500y (Kick 1000y) WED Off - Ash Wednesday THUR 500 Swim 4x75 :10-:15 rest (50 Kick/25 Drill) :10-15 rest 8x25 :30 (Odd: 12.5 UW K AFAP, 12.5 easy swim; Even: 12.5 Fast, 12.5 Easy IMO) 3x100 3:00 16x50 Kick as 4x(:60, :55, 1:05, :50) 10x100 1:30 (Odd: 25 FL/50 BK/25 BR; Even: 25 FL/50 FR/25 BR) 8x25 :55 @ 100 pace, finish on feet 6x25 with bungee/stretch cord (25 fast *against* resistance, rest :10-15, 12.5 fast *with* assistance, then easy) 2:00 rest between 100 Easy Total: 3550y (Kick 1000y) FRI 600 Swim 2x ...2x50 Kick :60 (Odd: Hard, Even: Easy) ...2x25 Kick :35 (Odd: Hard, Even: Easy) 12x75 with fins + paddles as 4x ...2 fast ...1 easy 4x ...25 FL K Drill (hands at side, lead with head) :10-:15 rest ...25 UW K :10-:15 rest ...25 FL K Drill ...50 FL :60 (Easy) Broken 100 FL (50, :10 rest, 25, :05 rest, 25) 9x100 BK 3x(1:30, 1:25, 1:30) 300 Pull for time 50 Easy Total: 3750y (Kick 500y) Follow me on Instagram www.instagram.com/.../

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

hurrgtsa — Tue, 18 Feb 2020 05:30:51 GMT

MON 400 Swim 300 IM KDS 200 Pull 100 Kick 500 6:40 5x100 1:30 400 5:20 4x100 1:25 300 4:00 3x100 1:20 200 2:40 2x100 1:15 100 1:20 1x100 1:10 10x50 Kick 1:00 with Fins + added drag/mesh (medium) on feet 8x25 :45 with parachute + fins + paddles 6x50 Kick :55 2x50 Fast 2:00 100 Easy Total: 5200y (Kick 1000y) TUES 400 Swim 3x (all on :10 rest) ...25 UW K ...25 10 UW K AFAP then easy BK K ...25 1-arm FL (3-3) ...25 perfect FL ...25 BK 6 kicks/1 stroke ...25 BK 6 kicks/3 strokes ...50 BK Build 3x100 2:00 fast 12x50 Kick as 4x(:55, 1:05, :50) 3x50 1:30 Fast (1 & 2 with Finis Ultimate Drag suit) 50 Easy 8x125 ...Odd: 1:45 50 FR/25 FL/50 FR ...Even: 2:00 50 BK/25 BR/50 BK 25 Fast UW K 75 Easy Total: 3200y (Kick 775y) WED 800 Swim 8x25 :30 IMO (12.5 fast) With fins... 200 Kick 3:00 25 Fast :50 50 Fast :50 2x25 Fast :50 50 Fast :50 25 Fast :50 200 Kick 3:00 25 Fast :50 50 Fast :50 2x25 Fast :50 50 Fast :50 25 Fast :50 200 Kick 3:00 200 IM 3:00 200 (100 FL/100 BK) 3:00 200 IM 3:00 200 (100 BR/100 FR) 3:00 200 IM 3:00 10x100 Pull 1:10 Broken 100 FL (50, :10 rest, 25, :05 rest, 25) 100 Easy Total: 4200y (Kick 600y) THUR 300 Swim 5x100 (50 Kick/50 swim) 1:40 4x50 Drill/Build, :10-15 rest 5x200 Kick 3:00 with fins 3x ...75 Drill 1:30 (IMO by round) ...75 Build 1:15 (IMO by round) ...75 Kick 1:30 (IMO by round) ...75 FL/BK/BR 1:30 (Desc by round) 4x25 :50 1x50 :60 FL 4x25 :45 2x50 :60 BK 4x25 :40 3x50 :60 BR Total: 3500y (Kick 1475y) FRI 400 Swim 200 Kick 12x25 V-sprint (4 STR, 4 FR, 4 FR with fins+paddles) 4x25 UW K :45 3x100 Broken 2:30 as... ...#1: 50, :10 rest, 25, :05 rest, 25 ...#1: 25, :10 rest, 50, :05 rest, 25 ...#1: 25, :10 rest, 25, :05 rest, 50 2x ...2x100 1:20 ...1x100 1:15 ...1x100 1:20 ...1x100 1:10 9x50 FL 1:15, Desc 1->3, 4->6, 7->9 400 Kick (25 easy, 12.5 hard) 6x25 :55 with parachute, fins , paddles Rest extra :60 1x25 :60 with parachute, fins , paddles 1x25 with fins + paddles 300 Pull for time 100 Easy Total: 3750y (Kick 700y) Follow me on Instagram www.instagram.com/.../

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

hurrgtsa — Mon, 10 Feb 2020 02:06:29 GMT

MON 400 FRIM 4x75 1:00/1:10/:55/1:15 4x75 Kick IMO 1:30 3x100 1:30 400 5:00 3x100 1:30 300 3:45 3x100 1:30 200 2:30 3x100 1:30 100 1:15 3x100 1:30 10x50 Kick :60 50 fast 100 Easy Total: 4150y (Kick 800y) TUES 500 Swim 100 IM Kick 8x50 :10 rest IMO (Odd: Kick/Scull, Even: Drill/Swim) 3x all with fins ...100 FL 1:20 as 50 K/50 Swim ...100 BK 1:20 ...100 BR with FR K 1:30 ...200 FR 2:30, Neg. split ...400 IM 6:00 4x25 :30 100 Easy Total: 3900y (Kick 200y) WED 300 Swim 100 Kick 400 (50 FL/50 BK) 8x25 :30 V-sprint (1-4 Kick, 5-8 Swim) 8x50 :40 (Odd: Easy, Even: Hard) 300 K 6:00 4x100 1:20, Desc 1->4 3x100 K 2:00 2x200 2:40, Build by 50 6x50 K :60 400 Best effort 100 Easy Total: 3600y (Kick 200y) THU 500 Swim 100 Kick 8x50 (Odd: Drill/Build IMO :60, Even: 5 UW K per wall :50) 5x200 2:30 20x50 as 5x ...#1-3: Desc (Odd Rounds: FR :50, Even Rounds STR :60) ...#4: Easy :60 3x ...2x50 BK Drill :60 ...100 BK K 2:00 ...100 BK 1:40, Desc by round 8x25 :45 fast ...#1-4: with Finis Ultimate Drag suit ...#5-8: with Finis Ultimate Drag suit, Fins + paddles 100 Easy Total: 4200y (Kick 400y) FRI 8x100 (Odd: 1:20, Even: 1:30) 200 IM (Drill/Build) 8x25 :40 Rest 1:40 100 IM 1:30 200 IM 3:00 300 IM 4:30 400 IM 6:00 Rest 2:00 8x25 STR :45 Rest 1:00 4x50 Kick :55 200 BK Kick 4:00 4x50 Kick :60 (Desc 1->4) 200 BK Kick 4:00 4x50 Kick 1:10 Fast Rest 3:40 8x25 :50 100 Easy 300 Pull for time 100 Easy Total: 4100y (Kick 1000y) Follow me on Instagram www.instagram.com/.../

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

hurrgtsa — Mon, 03 Feb 2020 02:11:56 GMT

MON 300 Swim 300 Pull 6x50 :60 Build/Drill IMOx2 100 Kick 4x100 1:20 300 3:45 2x200 2:40 2x150 1:55 400 5:20 3x100 1:15 Desc by each... 400 Kick 8:00 300 Kick 6:00 200 Kick 4:00 100 Kick 2:00 50 FL fast 50 Easy Total: 4200y (Kick 1100y) TUES Entire workout from Swim Mac Masters... 2x200 2:50 (75 FR/25 BK) 3x100 FL K on back with fins + buoy 3x100 1:30 Desc 3x ...4x25 UW K :30 ...50 easy pull 1:30 ...4x25 fast FR w/fins :25 ...50 easy pull 1:30 ...4x25 fast FR :30 ...50 easy pull 1:30 ...4x25 fast STR :30 ...50 easy pull 1:30 ...4x25 fast STR w/fins :25 ...50 easy pull 1:30 50 Easy Total: 3300y (Kick 600y) WED 6x100 (Odd: 1:20, Even: 1:30) 200 IM Drill 8x25 Kick :30 IMO (Odd: Easy, Even: Fast) 6x100 1:40 (Desc 1->3, 4->6) 4x250 IM 3:45 (#1: 100 FL, #2: 100 BK, etc) 4x25 1:00 with parachute, fins, paddles Rest :30 4x25 1:00 against bungee/stretch cord 8x50 Kick :55 Rest :40 1x50 Kick chute+ fins 1:30 1x50 Kick fins + added drag/mesh on feet (medium) Broken 100 (50, :10, 25, :05, 25) 100 Easy Total: 3500y (Kick 700y) Follow me on Instagram www.instagram.com/.../

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

hurrgtsa — Mon, 27 Jan 2020 02:18:23 GMT

MON 300 Swim 300 Kick with fins 300 IM with fins 4x25 V-sprint :30 with fins 3x100 1:15 1x100 1:20 2x150 1:55 1x100 1:20 1x300 3:45 Rest :30 8x50 :40 with fins 10x50 Kick :60 5x200 3:00 as ...Odd: 25 FL/75 BK/50 BR/50 FR ...Even: 25 FL/50 BK/75 BR/50 FR 4x25 :30 fast with Finis Ultimate Drag suit Rest :30 2x25 :30 fast 100 Easy Total: 4250y (Kick 800y) TUES 500 Swim 5x50 :50 Drill with fins 5x50 :50 Quarters with fins 12x50 as 4x(:60, :50, :40) 4x100 Kick 2:00 (75 FR/25 FL) 4x25 Kick Fast :45 3x100 Kick 2:00 (50 FR/50 FL) 4x25 Kick Fast :40 2x100 Kick 2:00 (25 FR/75 FL) 4x25 Kick Fast :35 1x100 Kick 2:00 (100 FL) 4x25 Kick Fast :30 100 Easy Total: 3100y (Kick 1400y) WED 400 Swim 300 IM KDS 200 Pull 100 Drill 7x200 (Odd: 3:20 (50 Swim, 100 Kick, 50 Swim); Even: 2:45 (75 Swim/50 Kick/75 Swim)) 5x50 1:15 FL ...#1-3: Descend ...#4: Easy ...#5: Fast 5x100 1:30 (75 BK/25 BR) 5x50 1:15 FL ...#1-3: Descend ...#4: Easy ...#5: Fast 4x75 Kick (Odd: FR on side 1:30; Even: FL on back 1:45) 100 Easy Total: 3800y (Kick 950y) THU 500 Swim 100 Kick 8x50 with fins :55 IMO (Odd: Drill, Even: Build) 5x100 Kick 2:00 200 IM 3:00 100 IM 1:40 100 IM 1:30 200 IM 3:10 100 IM 1:25 100 IM 1:45 200 IM For the following set, take your best 100 FR time and add :15. Your target is to hold that pace for the entire set (except the easy 100). This was derived from a set at www.yourswimlog.com/.../ 2x ...4x25 :30 ...3x50 :60 ...2x75 1:30 ...1x100 2:00 ...1x100 Easy 3:00 Total: 3700y (Kick 600y) FRI 400 Swim 300 IM KDS 4x50 BK :60 Build 100 Kick Round #1: No equipment Round #2: Fins Round #3: Fins + paddles 3x ...200 2:30 (Round #1: Make it, BC 3/5, Neg split) ...2x100 1:15 (Round #1: Make it, Overkick, Good effort) ...200 2:30 (Round #1: Make it, BC 3/5, Easy) ...4x50 :40 (Round #1: Make it, 25 Easy/Hard, Good effort) ...Rest 1:20 300 Kick (25 easy, 12.5 hard) 300 Pull for time 100 Easy Total: 4100y (Kick 500y) Follow me on Instagram www.instagram.com/.../

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

hurrgtsa — Tue, 21 Jan 2020 02:47:51 GMT

MON 600 Swim 8x50 :45 with fins and paddles as 2x ...Kick/Drill ...Drill/Build ...DPS ...Fast 9x200 2:40 as... ...#1-3: Pace ...#4-6: 100 @ 1:15 + 100 @ 1:25 ...#7-9: 50 Easy + 100 Build + 50 Hard With fins... Desc effort by each 400 BK K 6:00 300 BK K 4:30 200 BK K 3:00 100 BK K 1:30 125 Easy 25 Fast 50 Easy Total: 4000y (Kick 1050y) TUES 300 Swim 4x50 Drill/Build :10 rest 4x25 V-sprint :30 300 IM Scull/Drill/Swim 4x25 V-sprint Kick :30 20x25 :30 @ 100 pace 2x ...2x100 1:20 ...1x100 1:15 ...1x100 1:20 ...1x100 1:10 4x50 Kick 1:10 Hard 200 Kick 4:00 Easy 4x50 Kick 1:15 Hard 200 Kick 4:00 Easy 4x50 Kick 1:20 Hard 100 Easy Total: 3600y (Kick 1100y) WED 500 Swim 100 Kick 200 IM Drill 8x25 Kick :35 (Odd: Easy, Even: Fast IMO) 1x50 FL :50 1x50 BK :50 1x50 BR :50 100 IM 1:30 2x50 FL :50 2x50 BK :50 2x50 BR :50 200 IM 3:00 3x50 FL :50 3x50 BK :50 3x50 BR :50 300 IM 4:30 8x150 Pull 2:00 Best average 4x50 :60 IMO Fast 100 Easy Total: 4000y (Kick 300y) THUR 1000 SKIPS 5x200 (Odd: 3:20 50 Swim/100 Kick/50 Swim; Even: 2:50 75 Swim/50 Kick/75 Swim) 3x (with fins + added drag/mesh on feet (small)) ...100 Kick 2:00 ...2x50 Kick :60 12x25 :30 (1-4: no equipment, 5-8: fins, 9-12: fins + paddles) ...No equipment breaks 100 Easy Total: 3000y (Kick 1200y) FRI 400 Swim 300 IM KDS 6x50 Kick :55 400 BK 5:40 300 BK 4:15 200 BK 2:50 100 BK 1:15 Rest :50 100 Pull 1:15 200 Pull 2:30 300 Pull 3:45 400 Pull 5:00 4x ...50 Kick :60 (25 FL/25 BR) ...50 FL :60 (Desc by round) ...50 BR :60 (Desc by round) 300 Pull for time 100 Easy Total: 4000y (Kick 600y) Follow me on Instagram www.instagram.com/.../

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

hurrgtsa — Mon, 13 Jan 2020 02:17:55 GMT

MON 800 SKIP 4x50 :55 IMO Drill/Build 5x200 IM 3:00 Rest 2:00 4x200 IM 3:00 Rest 1:30 3x200 IM 3:00 Rest 1:00 2x200 IM 3:00 Rest :30 1x200 IM 3:00 100 Easy Total: 4100y (Kick 200y) TUES 400 Swim 100 Kick 2x ...4x25 :25 (DPS/Minimum strokes) ...2x50 SWOLF :50 4x25 V-sprint :30 10x50 :60 @ 200 pace 400 BK K 8:00 (25 Easy/12.5 hard) 100 Easy 3:00 10x50 :50 @ 200 pace with fins 5x100 FL K on back with fins 1:30 25 Easy 25 Fast 100 Easy Total: 3150y (Kick 1000y) WED 500 Swim 200 Kick 4x75 IM 1:15/1:25/1:20/- 1x200 2:30 100 1:20 2x200 2:30 100 1:20 3x200 2:30 10x50 Kick :60 with fins + added mesh/drag on feet (small) 50 Fast :60 3x50 Easy :60 50 Fast :60 2x50 Easy :60 50 Fast :60 1x50 Easy :60 50 Fast :60 50 Kick for time 100 Easy Total: 3550y (Kick 750y) THU 400 Swim 100 Kick 4x50 IMO Drill/Build, :10 rest 5x100 1:30 (#1-3: Desc, #4: Easy, #5: Fast) 4x25 FL :30 5x50 :40 4x25 BK :30 5x100 IM 1:30 4x25 BR :30 5x50 :40 . 4x25 FR :30 3x100 IM 1:40, Desc 1->3 4x25 FL :30 3x100 FR 1:30 Easy 4x25 Kick :40 fast 100 BK Easy 2:00 4x25 Kick :40 fast 100 IM fast 2:00 200 easy 2:00 50 STR fast 100 easy Total: 3950y (Kick 300y) FRI 7x100 (Odd: 1:20, Even: 1:30) 12x25 Kick :35 (Odd: Easy, Even: Hard) 4x ...25 BK Drill :40 ...50 BK Kick :60 ...75 BK Drill/Swim/Drill 1:30 ...100 BK 1:20 8x150 Pull 2:00 as... ...#1: 25 Easy/25 Hard ...#2: 50 Easy/50 Hard/50 Easy ...#3: 25 Easy/50 Hard ...#4: 75 Easy/75 Hard ...#5: 75 Hard/75 Easy ...#6: 50 Hard/25 Easy ...#7: 50 Hard/50 Easy/50 Hard ...#8: 25 Hard/25 Easy 100 Easy 300 Pull for time 100 Easy Total: 3700y (Kick 500y)

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

hurrgtsa — Mon, 06 Jan 2020 02:41:52 GMT

MON 500 Swim 200 Kick 6x50 SWOLF :50 400 6:00 as (25 FL/100 BK/25 FL/100 BR/25 FL/100 FR/25 FL) 4x100 1:30 (25 FL/25 FR) 4x50 FL K :60 300 4:30 as (25 FL/75 BK/25 FL/75 BR/25 FL/75 FR) 3x100 1:30 (25 FR/50 BK/25 FR) 3x50 BK K :60 200 IM 3:00 2x100 1:30 (25 BR/25 FR) 2x50 BR K :60 100 IM 1:30 1x100 FR BC5 1:30 1x50 K :60 Rest :60 3x100 1:40, Desc 1-3 100 Easy Total: 3900y (Kick 700y) TUES 4x75 1:10/1:00/1:15/1:05 100 Kick 2:00 4x75 FL/BK/BR 1:10/1:00/1:15/1:05 100 Kick 2:00 8x25 :30 12.5 fast/easy (Odd: FR, Even: IMO) 10x50 :60 @ 200 pace 2x200 2:40 1x200 2:30 1x200 2:40 1x200 2:30 2x100 1:20 1x100 1:10 1x100 1:20 1x100 1:10 10x50 :60 with fins (25 easy UW K, Rest :05, 12.5 fast UW K, 12.5 easy) 100 Easy Total: 3600y (Kick 700y) WED 400 Swim 200 Kick 8x50 :10 rest IMO (Odd: Scull/Drill, Even: Drill/Build) 12x25 STR :30 @ 100 pace 3x200 3:20 (50 Swim, 50 Kick) Rest :30 12x25 STR w/fins :30 @ 100 pace 3x200 2:40 w/fins (50 Swim, 50 Kick) Rest :30 12x25 FR w/fins + paddles :30 @ 100 pace 3x200 2:30 w/fins + paddles (50 Swim, 50 Kick) 100 Easy Total: 3800y (Kick 1100y) THU 4x ...200 Swim ...50 Kick IMO 6x50 FL 1:10 (Desc 1->3, 4->6) 3x200 BK 3:00 3x ...25 BR :45 ...50 BR :45 ...75 BR 1:40 ...100 BR 1:40 3x100 IM 1:40 (Desc 1->3) Rest :60 100 IM fast 1000 Pull 100 Easy Total: 4150y (Kick 200y) FRI 500 Swim 200 Kick with fins (25 UW/25 BK) 12x25 V-sprint :30 Broken 100 as 50, :10 rest, 25, :05 rest, 25 25x50 Kick :60 as 5x(Easy, Easy/Effort, Easy, Effort/Easy, Effort) 6x50 Drill :60 (Odd: Fist, Even: hold paddles against arm) With fins and paddles... 25 :45 50 1:30 75 2:15 75 1:30 50 1:00 25 100 Easy Total: 3050y (Kick 1450y) Follow me on Instagram www.instagram.com/.../

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

hurrgtsa — Tue, 31 Dec 2019 03:40:41 GMT

MON 1000 SKIPS All on :30 rest... 1000 as 10x(25 FL, 75 FR) 1000 as 10x(25 BK, 75 FR) 1000 as 10x(25 BR, 75 FR) 1000 as 10x(100 IM) 1000 FR 1000 Kick with fins 1000 FR with fins 4x25 :45 100 Easy Total: 8200y (Kick 1200y) TUES 1000 SKIPS All on :60-:90 rest... 1000 as 400 IM + 2x200 IM + 2x100 IM 1000 FR 1000 BK 1000 FR with fins 1000 FL K on back with fins 1000 Pull, no paddles 1000 Pull, with paddles 100 Easy 8x25 :40 IMO 100 Easy Total: 8400y (Kick 1200y) WED Off THUR 500 Swim 200 Kick 12x25 :10 rest as 4x(scull, drill, fast) 3x ...2x200 2:40 ...1x100 1:15 4x50 Kick 1:15 200 IM Kick 4:00 4x50 Kick 1:15 200 IM Kick 4:00 4x50 Kick 1:15 Fast 50 100 Easy Total: 3650y (Kick 1200y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 3x ...400 IM 6:00 (#1: 400, #2: 2x200, #3: 4x100) ...6x50 :45 8x100 2:00 (Odd: IM, Even: STR IMO) 100 Easy Total: 4000y (Kick 200y) Follow me on Instagram www.instagram.com/.../