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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 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)
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  • 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)
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