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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 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/.../
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  • 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/.../
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