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.
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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.
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)
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