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

hurrgtsa
over 3 years ago
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)
Parents
  • over 3 years ago
    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/.../
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  • over 3 years ago
    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/.../
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