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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 IM Kick 4x50 Kick 1:15 Build IMO 3x75 FR Kick 1:20 25 Easy BR Kick :30 300 FL Kick 5:00 Rest :30 3x75 FR Kick 1:20 25 Easy 400 Easy FLob kick with fins 6x100 1:30 kick with fins 2x(Board, side, back) 50 Kick for time 50 Easy Total: 2600y (Kick 2600y) TUES 1000 SKIPS 10x200 (Odd: 2:45 75 Swim/50 Kick/75 Swim, Even: 3:20 50 Swim/100 Kick/50 Swim) 10x50 Kick 1:00 with fins + drag/mesh on feet 200 Kick for time 100 Easy Total: 3700y (Kick 1650y) WED 600 Swim 200 Kick 8x25 :30 IMO with fins (Odd: fast UW K 12.5, Even: fast 15) 8x50 2x(3 fast/1 easy); Odd: 1:00, Even: 1:30 with Finis Ultimate Drag suit 3x ...2x100 1:20 ...1x100 1:15 ...1x100 1:20 ...1x100 1:10 12x25 FL :30 5x100 Kick (Odd: 1:50, Even: 2:00) Rest 2:00 8x25 Kick fast :45 100 Easy Total: 4000y (Kick 900y) THU 400 FRIM 100 Kick 6x50 :60 (Odd: BC, Even: Drill) 8x25 V-sprint :30 20x25 :30 with fins 6x200 (Odd: BK/BR 3:30 (#1: by 25s, #3: by 50s, #5: by 100s), Even: FR 2:30) 8x25 1:00 fins + paddles + chute 50 fins + paddles fast 100 Easy Total: 3050y (Kick 100y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 2x ...3x50 2:00 fast ...200 Easy 4:00 16x100 Pull 1:15 8x25 Drill with fins 4x25 against stretch cord 1:15 Rest 1:00 4x25 against stretch cord FL 1:30 Rest 3:00 4x:60 (:30 kick against stretch cord, :30 rest) Rest 3:00 4x25 (2 FR, 2 FL) 2:00 (Odd: against cord, Even: with cord). Rest 3:00 1x25 against stretch cord 100 Easy Total: 4025y (Kick 300y)
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  • MON 500 IM Kick 4x50 Kick 1:15 Build IMO 3x75 FR Kick 1:20 25 Easy BR Kick :30 300 FL Kick 5:00 Rest :30 3x75 FR Kick 1:20 25 Easy 400 Easy FLob kick with fins 6x100 1:30 kick with fins 2x(Board, side, back) 50 Kick for time 50 Easy Total: 2600y (Kick 2600y) TUES 1000 SKIPS 10x200 (Odd: 2:45 75 Swim/50 Kick/75 Swim, Even: 3:20 50 Swim/100 Kick/50 Swim) 10x50 Kick 1:00 with fins + drag/mesh on feet 200 Kick for time 100 Easy Total: 3700y (Kick 1650y) WED 600 Swim 200 Kick 8x25 :30 IMO with fins (Odd: fast UW K 12.5, Even: fast 15) 8x50 2x(3 fast/1 easy); Odd: 1:00, Even: 1:30 with Finis Ultimate Drag suit 3x ...2x100 1:20 ...1x100 1:15 ...1x100 1:20 ...1x100 1:10 12x25 FL :30 5x100 Kick (Odd: 1:50, Even: 2:00) Rest 2:00 8x25 Kick fast :45 100 Easy Total: 4000y (Kick 900y) THU 400 FRIM 100 Kick 6x50 :60 (Odd: BC, Even: Drill) 8x25 V-sprint :30 20x25 :30 with fins 6x200 (Odd: BK/BR 3:30 (#1: by 25s, #3: by 50s, #5: by 100s), Even: FR 2:30) 8x25 1:00 fins + paddles + chute 50 fins + paddles fast 100 Easy Total: 3050y (Kick 100y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 2x ...3x50 2:00 fast ...200 Easy 4:00 16x100 Pull 1:15 8x25 Drill with fins 4x25 against stretch cord 1:15 Rest 1:00 4x25 against stretch cord FL 1:30 Rest 3:00 4x:60 (:30 kick against stretch cord, :30 rest) Rest 3:00 4x25 (2 FR, 2 FL) 2:00 (Odd: against cord, Even: with cord). Rest 3:00 1x25 against stretch cord 100 Easy Total: 4025y (Kick 300y)
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