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

hurrgtsa
Follow me on Instagram at www.instagram.com/.../ MON 1000 SKIPS 10x50 Kick 2x(:60, :55, :60, :55, :50) 300 3:45 3x100 BK 1:30 2x150 1:55 3x100 BK 1:30 3x100 1:15 3x100 BK 1:30 4x75 :55 3x100 BK 1:30 6x50 :40 3x100 BK 1:30 12x25 :20 5x100 Kick with fins 1:30 (25 UW K/75 BK K) 100 Kick for time 100 Easy Total: 5500y (Kick 1300y) TUES 500 swim 200 kick 12x25 v-sprint :30 16x25 :30 @ 100 pace 3x …400 with fins (By round 4:40, 4:50, 5:00) …300 with fins (By round 3:30, 3:40, 3:50) …200 with fins (By round 2:20, 2:30, 2:40) …100 with fins 1:10 …6x50 Kick no fins (By round 1:10, 1:05, 1:00) ...Rest :20 (back to top) 8x100 Kick 2x(2:00, 1:50, 1:55, 1:45) 8x25 :45 IMO (Odd: Easy, Even: fast) 100 Easy Total: 6400y (Kick 1900y) WED 600 Swim 8x50 :60 IMO (Odd: Scull/Drill, Even: Drill/Build) 4x ...100 IM 1:30 ...4x50 FL 1:10 ...300 BK 4:30 ...100 BR 1:40 ...2x100 BR K 2:00 ...100 BR 1:40 8x25 FL :30 Rest 1:00 7x100 Kick with fins 1:30 (Odd: BK K, Even: FL K on back) 50 Easy 50 FL for time 100 Easy Total: 6100y (Kick 1500y) THUR 1000 SKIPS All on :60... All kick is hard... All ez is swim... 1x50 Kick 1x50 Easy 2x50 Kick 1x50 Easy 3x50 Kick 1x50 Easy 4x50 Kick 1x50 Easy 5x50 Kick 1x50 Easy 2x (25's are all easy) ...400 FRIM 6:00 ...10x25 FL :30 ...300 FRIM 4:30 ...8x25 BK :30 ...200 FRIM 3:00 ...6x25 BR :30 ...100 IM 2:00 100 FL for time 1000 Pull 100 Easy Total: 6400y (Kick 950y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 3x150 Desc 3:00 4x100 Desc 2:00 5x50 Desc 1:00 200 Easy Kick 6:00 2x150 Desc 3:10 3x100 Desc 2:10 4x50 Desc 1:10 150 Easy Kick 5:00 1x150 Fast 3:15 2x100 Desc 2:15 3x50 Desc 1:15 100 Easy Kick 4:00 1x100 Fast 2:30 2x50 Desc 1:30 50 Easy Kick 3:00 1x50 Fast 1600 IM Kick 8x25 Scull 50 Easy Total: 6000y (Kick 2300y)
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  • 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)
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  • 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)
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