2020-2021 Competitive Workouts (Roswell & Alpharetta, GA)

MON 500 Swim 8x25 :35 (Odd: UW K, Even: Drill) 6x50 :60 (Odd: K, Even: Build) Set from SwimMac Masters 4x ...100 1:30 ...125 1:30 200 Easy 4:00 4x ...75 1:10 ...100 1:10 200 Easy 4:40 4x ...50 :50 ...75 :50 200 Easy 4:20 4x ...25 :35 ...50 :35 Desc by each... 500 Kick 10:00 400 Kick 8:00 300 Kick 6:00 200 Kick 4:00 100 Kick 4x ...75 Easy 1:30 ...25 Fast IMO :30 100 Easy Total: 6000y (Kick 1700y) TUES 500 Swim 200 Kick 6x50 :60 (Odd: 25 Drill/25 Build IMO; Even: 25 UW K/25 Build FR) 20x25 :30 with fins @ 100 pace 2x ...200 2:40 ...100 1:20 ...100 1:15 ...200 2:40 ...100 1:20 ...100 1:10 4x100 Kick 2:00 4x25 Fast Kick :45 4x100 Kick with fins 1:30 4x25 Fast Kick with fins :30 100 Easy Total: 4200y (Kick 1200y) WED 1000 SKIPS 10x50 Kick 2x(:60, :55, :60, :55, :50) 2x150 Pull 2:15 (Desc 1->2) 300 BK 4:30 4x150 Pull 2:15 (Desc 1->4) 300 BK 4:30 6x150 Pull 2:15 (Desc 1->3, 4->6) 300 BK 4:30 8x150 Pull 2:30 (Desc 1->3, 4->6, Easy 7, Fast 8) 10x100 Kick 2x(2:00, 1:45, 2:00, 1:50, 1:40) 200 Easy 100 IM Fast 100 Easy Total: 6800y (Kick 1700y) THUR 500 Swim 200 Kick 12x25 V-sprint :30 (Middle 4 kick) The "other Auburn sprint set" from www.yourswimlog.com/.../ 100x25 @ 100 pace (except for last 2 rounds as)... 10x25 :60 50 Easy :60 10x25 :60 100 Easy 1:30 10x25 :55 150 Easy 3:10 10x25 :50 200 Easy 3:40 10x25 :45 250 Easy 4:30 10x25 :40 300 Easy 5:40 10x25 :35 350 Easy 6:50 10x25 :30 400 Easy 9:00 10x25 :25 450 Easy + 2:00 rest 10x25 :20 500 Easy Total: 6250y (Kick 300y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 12x25 Kick :35 3x(3 fast, 1 easy) With fins... 3x100 FL 1:30 3x100 BK 1:30 3x100 BR 1:40 2x100 FL 1:30 2x100 BK 1:30 2x100 BR 1:40 1x100 FL 1:30 1x100 BK 1:30 1x100 BR 1:40 Rest 1:00 (fins off) 200 IM 7x100 Kick with fins 1:30 100 Fins + paddles 2:00 2x50 Fins + paddles 1:30 4x25 Fins + paddles 1:15 12x25 FL :30 150 Easy 50 FL fast 100 scull 100 easy Total: 5000y (Kick 1200y)

MON 400 Swim 200 Kick 8x50 :60 2x(Drill, UW/BK K, Drill, Build) 1x100 1:15 200 2:45 2x100 1:15 200 2:45 3x100 1:15 200 2:45 4x100 1:15 200 2:45 5x100 1:15 200 2:45 100 Kick 2:00 5x25 Kick :30 200 Kick 4:00 5x25 Kick :30 300 Kick 6:00 5x25 Kick :30 400 Kick 8:00 5x25 Kick :30 100 Easy Total: 5100y (Kick 1800y) TUES 800 SKIP 8x25 V-sprint :30 10x50 :60 @ 200 pace 3x ...200 BK 3:00 ...100 BK K 2:00 6x ...100 BK 1:25 ...50 BK K 1:00 12x ...50 BK :40 ...25 BK K :30 10x50 :55 @ 200 pace with fins 100 Easy Total: 4800y (Kick 1100y) WED 500 Swim 200 Kick 6x50 Drill :60 5x200 Kick 3:00 with fins (50 BK/100 FL-on-back/50 BK) 400 IM 6:00 400 (2x200 IM) 6:00 400 (4x100 IM) 6:00 16x25 IMO :30 Rest 1:00 400 IM 4x200 Pull 2:45 (with Finis Ultimate Drag suit) Rest 1:00 5x200 Pull 2:30 100 ez 100 fast with fins + paddles 100 easy Total: 6100y (Kick 1200y) THUR 4x ...200 Swim ...50 Kick 5x ...200 2:30 ...50 Easy :60 ...200 IM 3:15 ...50 Fast Kick 1:15 3x (STR IMO by round) ...6x50 STR :60 (Desc 1->3, 4->6) ...100 Pull 1:30 BE 3/4/3/5 ...6x50 STR :55 (25 Fast/25 Easy) ...100 Pull 1:30 BE 3/4/3/5 4x50 2:00 ...1) chute + mesh/drag (small) on feet + Finis Ultimate Drag + fins + paddles ...2) mesh/drag (small) on feet + Finis Ultimate Drag + fins + paddles ...3) Finis Ultimate Drag + fins + paddles ...4) fins + paddles 100 Easy Total: 6200y (Kick 450y) FRI Did not swim

MON 400 Swim 200 Kick 8x50 :60 IMO (Odd: Drill, Even: Build) 400 IM 6:00 300 IM 4:30 200 IM 3:00 100 IM 1:30 Rest 2:00 4x100 IMO 1:45 8x50 IMO :60 16x25 IMO :30 800 IM Kick 2x25 fast with fins + paddles 1:00 100 Easy Total: 4150y (Kick 1000y) TUES 600 Swim 200 Kick 8x25 :35 (Odd: UW, Even: Build) 4x25 :20 4x50 :40 4x75 1:00 4x100 1:20 Rest 1:00 4x100 1:20 4x75 1:00 4x50 :40 4x25 :20 10x50 Kick :60 100 Easy Total: 3600y (Kick 800y) WED 300 Swim 100 Kick 4x50 Drill 100 Kick 300 Swim 3x100 IM 1:30 100 Kick 2:00 200 2:45 100 Kick 2:00 3x100 IM 1:30 Rest 1:00 300 IM 4:30 100 Kick 2:00 200 2:45 100 Kick 2:00 300 IM 4:30 10x50 Kick :60 100 Easy Total: 3600y (Kick 1100y) THUR 1000 SKIPS 4x50 :40 2x100 1:20 1x200 2:40 4x75 1:00 2x150 2:00 1x300 4:00 4x100 1:20 2x200 2:40 1x400 5:20 8x25 fins + paddles :50 12x50 Kick 2(:60, :55, :60, :50, :60, :50) 100 Easy Total: 4600y (Kick 800y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 12x75 Kick 1:30 (Odd: hard/easy/hard, Even: easy/hard/easy) 200 2:40 1x100 BK 1:30 200 2:40 2x100 BK 1:30 200 2:40 3x100 BK 1:30 200 2:40 4x100 BK 1:30 200 2:40 100 easy pull 300 pull for time 100 scull 100 easy Total: 4500y (Kick 1100y)

MON 600 Swim 100 Kick 6x50 :55 with fins (Odd: 25 UW K/25 BK K, Even: 25 Drill/25 Build) 7x200 (Odd: 3:20 (50 Swim/100 Kick/50 Swim), Even: 2:50 (75 Swim/50 Kick/75 Swim)) 8x150 2:30 (25 FL/50 BK/50 BR/25 FR) Desc 1->3, 4->6, 7->8 10x50 Kick 2x(:60, :55, :50, :60, :55) 4x25 1:00 (1-2: chute+fins+paddles, 3-4: fins+paddles) 100 Easy Total: 4300y TUES 6x100 2x(1:40, 1:30, 1:20) 200 Kick 8x25 V-sprint :30 8x100 Kick 2x(2:00, 1:55, 1:50, 1:45) 28x25 :30 as (4 FR, 4 FL, 4 FR, 4 BK, 4 FR, 4 BR, 4 FR) 5x200 2:20 with fins. 50 kick for time 100 Easy Total: 3650y (Kick 1050y) WED 4x ...200 Swim ...50 Kick RIMO 12x25 :35 Fast kick with added drag/mesh on feet (small) 3x IMO by round ...25 STR :25 ...75 FR :60 ...50 STR :50 ...75 FR :60 ...75 STR 1:15 ...75 FR :60 ...100 STR 1:40 ...75 FR :60 2x ...2x50 Fast 1:30 ...2x50 Easy. :45 3x300 Pull 3:50 with Finis Ultimate Drag suit Rest 2:30 100 Pull for time 100 Easy Total: 4450y (Kick 500y) THU 500 Swim 300 IM KDS 4x50 Build :60 Main set from @thelaneline on Instagram... 8x100 1:15 4x50 :60 Kick with fins (Desc 1->3, Easy 4) 6x100 1:20 3x50 :60 Kick with fins (Desc 1->3) 4x100 Pull 1:25 2x50 :60 Kick with fins, fast 8x100 Kick 2:00 IMOx2 100 Easy 50 fast 100 Easy Total: 4300y (Kick 1350y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 36x50 as 6x (Odd rounds: STR, Even rounds: FR) ...1: Kick :60 ...2: 25 Drill/Build :60 ...3: DPS :60 ...4-6: Desc :50 12x50 Kick as 3x(:60, :55, 1:05, :50) 100 Easy Total: 3500y (Kick 1100y) SAT 400 Swim 300 IM KDS 200 with fins (50 K/50 BK) 4x25 IMO with fins (12.5 fast) All fast... 4x50 1:15 with fins + paddles 3x50 1:20 with fins 2x50 1:30 no equipment 50 Easy Total: 1500y Follow me on Instagram at www.instagram.com/.../

MON 10x100 (Odd: FR 1:10, Even: BK 1:30) 10x25 with fins (Odd: UW K/Rest :10, Even: Drill/Rest :15) 10x25 with fins and stretch cord :45 (Odd: Kick against resistance, Even: Sprint with assistance) 200 Swim easy 10x25 1:00 @ 100 pace, finish on feet 10x100 Pull 1:10 100 Pull for time 100 Easy Total: 3150y (Kick 250y) TUES 600 Swim 4x75 FL/BK/BR 1:30 100 Kick 2x ...400 5:20 (Take split at 300) ...300 4:00 (Faster than prior split; Take split at 200) ...200 2:40 (Faster than prior split; Take split at 100) ...3x100 1:20 (All faster than prior split) ...Rest 2:00 Desc effort by each... 400 Kick 8:00 300 Kick 6:00 200 Kick 4:00 100 Kick 2:00 4x25 fast 1:00 100 Easy Total: 4600y (Kick 1100y) WED 3x ...200 2:45 ...100 IM Drill 2:00 4x25 V-sprint :30 4x (where N == # of round) ...2x50 :45 ...1x50 :40 ...1x50 :45 ...Nx50 :35 ...2x50 :45 ...1x50 :40 ...1x50 :45 ...Nx50 :35 8x100 Kick with fins 1:30 (4 BK, 4 on side) as 2x ...75 ez/25 hard ...50 ez/50 hard ...25 ez/75 hard ...100 hard 50 FL fast 100 Easy Total: 4550y (Kick 800y) THU 500 Swim 200 Kick 6x50 :60 IMO (Odd: Drill/DPS, Even: Drill/Build) 20x25 with fins @ 100 pace :30 6x200 Easy 3:30 as 2x(150 BK/50 BR, 125 BK/75 BR, 100 BK/100 BR) 4x (Rounds 2 & 3 with fins + DragSox) ...100 Kick 2:00 Easy ...3x50 1:20 Hard 100 Easy Total: 3800y (Kick 1200y) FRI 200 FRIM 50 Kick 200 IM Drill 50 Kick 5x100 1:20 2000 easy as 4x(100 FL/75 BK/50 BR/25 FR/25 FL/50 BK/75 BR/100 FR) ...100 FL as 25 swim/25 1-arm 8x25 IMO :35 Rest 3:20 4x25 IMO :40 100 Easy Total: 3400y (Kick 100y) Follow me on Instagram at www.instagram.com/.../

MON 400 Swim 200 Kick 6x50 :55 Drill/Build (Odd: FR, Even: IMO) 4x25 :30 (12.5 fast) 1x200 2:40 1x200 2:35 2x200 2:40 1x200 2:30 12x50 FL 1:10 4x(1: Drill, 2: Easy, 3: Fast) 6x ...50 Kick 1:15 ...75 Kick 1:15 400 Kick (25 hard/12.5 easy) 50 Easy Broken 100 as 50, Rest :10, 25, Rest :05, 25 100 Easy Total: 4000y (Kick 1250y) TUES 1000 SKIPS 3x200 2:40 6x25 FL :25 Rest :30 3x150 2:00 6x25 FL :25 Rest :30 3x100 1:20 6x25 FL :25 Rest :30 3x50 :40 6x25 FL :25 8x25 with fins 1:00 @ 100 pace, finish on feet 50 Easy 50 fast 100 Easy Total: 3500y (Kick 200y) WED 700 Swim 100 Kick 8x25 with fins (Odd: UW K :30, Even: Build :35) 3x100 2:00 Best effort 3x100 BK 1:30 100 BR 1:40 200 BK 2:50 4x50 BR :50 200 BK 2:50 100 BR 1:40 3x100 BK 1:30 5x100 K 2:00 with fins & added drag/mesh on feet 12x25 :30 with fins @ 100 pace 100 Kick for time 100 Easy Total: 3700y (Kick 800y) THUR 6x100 2x(1:20, :25, :30) 4x with fins ...50 Drill RIMO :55 ...25 UW K :30 ...25 1-breath :30 8x with fins ...125 1:40 (25 FL + 100 IM) ...100 BK Kick 1:30 Total: 2800y (Kick 900y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 10x100 Pull 1:10 200 BE 3/4/3/5 by 25 3:30 8x25 FR :50 Fast 200 BE 3/4/3/5 by 25 3:30 8x25 Kick fast :35 200 BK Easy 3:30 8x25 :50 FL fast 8x25 Stretch cord. 1:00 (Extra 2:00 before #5 and #7) ...Odd: Against resistance ...Even: With assistance 100 Easy Total: 3500y (Kick 200y) Follow me on Instagram at www.instagram.com/.../

MON 8x100 2x(1:20, :25, :20, :30) 200 Kick 400 5:20 300 3:45 200 2:40 100 1:15 Rest 1:00 10x50 Kick :60 Rest 1:00 100 1:20 200 2:30 300 4:00 400 5:00 2x25 1:00 Fast 50 Easy Total: 3600y (Kick 700y) FRI 8x100 (Odd: 1:20/:25/:20/:30, Even: IM Drill 1:40) 2x100 IM Kick 2:00 10x ...100 1:25 ...100 1:20 ...100 1:15 6x100 1:40 (Desc 1->3, 4->6) 100 Scull 100 Easy Total: 4800y (Kick 200y) Follow me on Instagram at www.instagram.com/.../

MON 400 Swim 200 Kick 16x25 V-sprint :30 with fins (4 Swim, 4 Kick, 4 Swim, 4 Kick) 6x200 2:40/:35/:40/:30/:40/:30 12x75 IM 1:20 (Odd: Swim/Kick/Swim, Even: Kick/Swim/Kick) 3x50 2:00 (1: Swim, 2: Kick, 3: Swim) 100 Easy Total: 3350y (Kick 250y) TUES 500 Swim 100 Kick 8x50 :60 Drill/Build (Odd: FR, Even: IMO) 3x ...12x25 :30 STR (IMO by round) ...100 IM 1:30 ...200 IM 3:00 ...300 IM 4:30 Rest 3:00 12x25 FR with fins :30 @ 100 pace 500 Kick 100 Easy Total: 4600y (Kick 600y) WED 900 as 3x(200 Swim, 100 Kick) 4x25 V-sprint :30 3x ...2x25 1:00 Fast ...1x50 1:00 Fast 6x200 (Odd: 50 Swim/100 Kick/50 Swim 3:20, Even: 75 Swim/50 Kick/75 Swim 2:45) 10x50 1:00 with Fins + added drag/mesh on feet (Odd: 25 UW K, 25 FL K on back; Even: 25 UW K, 25 BK K) 200 BK 3:00 4x50 BK :45 2x100 FR 1:30 Easy 4x50 BK :45 200 BK 3:00 50 Kick for time 50 Easy Total: 4100y (Kick 850y) THUR 500 Swim 200 Kick with fins 6x50 Drill with fins :55 IMOx2 12x50 FL 1:20 (Desc 1->3, 4->6, etc). Desc effort by each... 400 Kick 8:00 300 Kick 6:00 200 Kick 4:00 100 Kick 2:00 4x25 chutes + fins + paddles :45 50 Easy 1:30 3x25 chutes + fins + paddles :45 50 Easy 1:30 2x25 chutes + fins + paddles :45 50 Easy 1:30 1x25 chutes + fins + paddles :45 50 FL fast 100 Easy Total: 3150y (Kick 1200y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 6x100 1:45 as 25 Kick/50 easy-arms-over-kick/25 Kick Rest 1:00 6x150 2:15 as 50 STR + 100 FR (STR IMO) Rest 1:00 6x200 Pull 2:45 (with Finis Ultimate Drag suit) 100 Easy 300 Pull for time 100 Easy Total: 4200y (Kick 500y) Follow me on Instagram at www.instagram.com/.../

MON 500 Swim 2x with fins ...100 Kick 1:45 ...3x50 Drill/Build :55 6x200 (2:40/:40/:30/:40/:30/:30) 5x ...75 1:30 (50 FL K on back/25 FL) ...75 1:20 (25 BK K/50 FR) ...50 Kick 1:00 50 fast 100 Easy Total: 3350y (Kick 825y) TUES 6x100 2x(1:20/1:30/1:25) 200 Kick 8x25 V-sprint :30 15x50 as... :55, :50, :45, :40, :35, ... :50, :45, :40, :35, ... :45, :40, :35, ... :40, :35, ... :35 5x100 Kick 2:00 15x50 as ... :35, ... :40, :35, ... :45, :40, :35, ... :50, :45, :40, :35, ... :55, :50, :45, :40, :35 6x150 Pull 2:00 (Odd: Easy, Even: Fast) 100 Easy Kick 200 Kick for time 100 Easy Total: 4300y (Kick 1000y) WED 500 Swim 200 Kick with fins 12x25 v-sprint with fins (4 FL, 4 BK, 4 FR) :30 3x (STR is IMO by round) ...4x200 3:20 (50 STR, 100 STR Kick, 50 FR) ...200 IM 8x25 FL :30 4x25 FL :25 Rest 1:20 4x25 FL :20 100 Easy Total: 4500y (Kick 1400y) THUR 700 Swim 100 Kick 4x50 Build with fins :50 20x25 :30 @ 100 pace All 50s as (Odd: FL, Even: FR) and 6 UW K each wall 300 Kick 6:00 6x50 :50 200 Kick 4:00 4x50 :50 100 Kick 2:00 2x50 :50 10x50 :55 with fins @ 200 pace 100 Easy Total: 3300y (Kick 700y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 3x100 Fast 2:00 Rest 3:00 5x100 2:00 at +:03 of 1st 3x100 200 Easy 12x50 Kick 3x(:60, :55, :60, :50) Rest 1:00 8x25 Kick fast :40 with fins + drag/mesh on feet With fins... 200 2:20 100 1:15 200 2:20 200 2:20 100 1:15 200 2:20 100 Kick for time 100 Easy Total: 4000y (Kick 1100y)

MON 400 Swim 200 Kick 2x ...2x50 Drill :60 ...4x25 V-sprint :30 10x100 1:15 4x IMO by round ...75 Drill 2:00 ...3x75 Fast 2:00 8x100 Kick 1:30 with fins (Odd: on side, Even: BK) Rest 1:00 8x25 with fins (Odd: Fast UW K, Even: Fast swim) 100 Easy Total: 4300y (Kick 1100y) TUES 600 Swim 200 Kick 8x25 :30 4 Strokes fast then easy (Odd: FR, Even: IMO) 10x50 :60 @ 200 pace 4x ...4x100 1:25 ...1x100 IM 1:25 ...1x100 1:55 Easy 400 Kick (50 Easy/25 Hard) 100 Easy Total: 4400y (Kick 600y) WED 500 Swim 4x100 1:30 with fins (3, 4, 5, 6 UW K off each wall) 4x25 v-sprint :30 with fins 10x50 :60 @ 200 pace 4x25 Kick :30 4x50 Kick :60 4x75 Kick 1:30 4x100 Kick 2:00 1000 Swim 8x25 Kick :40 with fins + drag/mesh on feet Rest 1:40 200 Kick for time 100 Easy Total: 4000y (1400y) THUR 800 SKID 4x50 Build IIMO :60 10x25 Fast :45 with fins + paddles 400 Easy 10x100 Pull (Odd: 1:20, Even: 1:25) with Finis Ultimate Drag Suit 5x100 Pull 1:30 (Desc 1->3, Easy 4, Fast 5) 100 Easy Total: 3250y (Kick 200y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 4x ...4x25 1:00 Fast with fins + paddles + chute ...1x50 Kick Fast with fins + chute ...100 Easy 2:30 5x200 2:40/:35/:30/:35/:30 50 Easy kick with mesh/drag on feet 200 Kick for time 100 Easy kick 50 Easy pull with mesh/drag on feet & chute 300 Pull for time 100 Easy Total: 3800y (Kick 750y)