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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 8x25 :30 IMO (Odd: 12.5 Fast UW, Even: 15y Fast) 4x50 Drill :60 4x100 1:10 100 Easy 3:00 2x ...3x100 1:10 ...100 Easy 3:00 3x ...2x100 1:10 ...4x25 Easy :45 4x ...1x100 1:10 ...50 Easy 1:00 8x25 :60 @ 100 pace, finish on feet 100 Kick for time 100 Easy Total: 4200y (Kick 300y) TUES 500 Swim 400 IM (50 Kick, 25 Drill, 25 Swim) 4x25 IMO (15y Fast) :30 16x25 :30 @ 100 pace. 2x100 1:20 1x100 1:15 1x100 1:20 1x100 1:15 2x100 1:20 1x100 1:10 1x100 1:20 1x100 1:10 4x (Rounds 1-3 with Finis Ultimate Drag Suit) ...3x75 Desc 1-3 (Rnd 1: FR 1:20, Rnd 2: FL 1:30, Rnd 3: Kick 1:45, Rnd 4: FR 1:20) ...25 Easy 1:00 200 Easy Broken 100 (50, Rest :10, 25, Rest :05, 25) 100 Easy Total: 3900y (Kick 450y) WED 6x100 (Odd: FR 1:20, Even: BK 1:30) 200 Kick 4x25 Drill :30 4x25 15y Fast :30 3xBroken 100 + 50 easy 4:00 (50, :10 Rest, 25, :05 rest, 25) 50 Easy 8x150 Pull (Odd: Easy 2:30, Even: Fast 2:00) 8x75 Kick fins + DragSox (Odd: 1:30, Even: 1:20) 100 Easy/Drill 8x25 :55 @ 100 pace, finish on feet 200 Easy BE 3/4/3/5 50 fast fins + paddles 2:00 2x25 Fast fins + paddles 1:00 100 Easy Total: 4000y (Kick 800y) THU 400 Swim 6x25 :45 with fins as (12.5 fast, flip mid-pool, sprint back to wall) 14x25 Kick as 2x ...2 fast, 1 easy :35 ...3 fast, 1 easy :40 12x50 1:20 FL (Desc 1->3, etc) 400 FRIM 6:00 300 FRIM 4:30 200 FRIM 3:00 100 FRIM 1:30 10x25 with chute, 12.5 fast as ...1-2) no equipment ...3-4) fins ...5-6) fins + paddles ...7-8) fins ...9-10) no equipment 10x25 1:00 with stretch cord (odd: against, even: with) Extra 1:00 rest after #8 8x25 :50 UW K with fins 100 Broken FL (50, :10 rest, 25, :05 rest, 25) 100 Easy Total: 3500y (Kick 550y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 8x50 Drill :55 with fins 4x (Easy with fins) ...100 IM 1:30 ...200 IM 3:00 300 Easy kick 100 Easy Toal: 3000y (Kick 500y)
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  • MON 400 Swim 200 Kick 8x25 :30 IMO (Odd: 12.5 Fast UW, Even: 15y Fast) 4x50 Drill :60 4x100 1:10 100 Easy 3:00 2x ...3x100 1:10 ...100 Easy 3:00 3x ...2x100 1:10 ...4x25 Easy :45 4x ...1x100 1:10 ...50 Easy 1:00 8x25 :60 @ 100 pace, finish on feet 100 Kick for time 100 Easy Total: 4200y (Kick 300y) TUES 500 Swim 400 IM (50 Kick, 25 Drill, 25 Swim) 4x25 IMO (15y Fast) :30 16x25 :30 @ 100 pace. 2x100 1:20 1x100 1:15 1x100 1:20 1x100 1:15 2x100 1:20 1x100 1:10 1x100 1:20 1x100 1:10 4x (Rounds 1-3 with Finis Ultimate Drag Suit) ...3x75 Desc 1-3 (Rnd 1: FR 1:20, Rnd 2: FL 1:30, Rnd 3: Kick 1:45, Rnd 4: FR 1:20) ...25 Easy 1:00 200 Easy Broken 100 (50, Rest :10, 25, Rest :05, 25) 100 Easy Total: 3900y (Kick 450y) WED 6x100 (Odd: FR 1:20, Even: BK 1:30) 200 Kick 4x25 Drill :30 4x25 15y Fast :30 3xBroken 100 + 50 easy 4:00 (50, :10 Rest, 25, :05 rest, 25) 50 Easy 8x150 Pull (Odd: Easy 2:30, Even: Fast 2:00) 8x75 Kick fins + DragSox (Odd: 1:30, Even: 1:20) 100 Easy/Drill 8x25 :55 @ 100 pace, finish on feet 200 Easy BE 3/4/3/5 50 fast fins + paddles 2:00 2x25 Fast fins + paddles 1:00 100 Easy Total: 4000y (Kick 800y) THU 400 Swim 6x25 :45 with fins as (12.5 fast, flip mid-pool, sprint back to wall) 14x25 Kick as 2x ...2 fast, 1 easy :35 ...3 fast, 1 easy :40 12x50 1:20 FL (Desc 1->3, etc) 400 FRIM 6:00 300 FRIM 4:30 200 FRIM 3:00 100 FRIM 1:30 10x25 with chute, 12.5 fast as ...1-2) no equipment ...3-4) fins ...5-6) fins + paddles ...7-8) fins ...9-10) no equipment 10x25 1:00 with stretch cord (odd: against, even: with) Extra 1:00 rest after #8 8x25 :50 UW K with fins 100 Broken FL (50, :10 rest, 25, :05 rest, 25) 100 Easy Total: 3500y (Kick 550y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 8x50 Drill :55 with fins 4x (Easy with fins) ...100 IM 1:30 ...200 IM 3:00 300 Easy kick 100 Easy Toal: 3000y (Kick 500y)
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