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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 2x ...4x50 Drill :10 rest (25 IMO, 25 FR) ...4x25 :30 (15y Fast), 1st round swim, 2nd round kick 8x150 3:00 with fins + paddles ...(Odd: 100 goal time + 50 easy ...(Even: 50 goal time + 100 easy 2x ...2x125 1:40 ...1x100 BK 1:30 ...1x100 FR 1:20 ...1x100 BR 1:40 8x25 @ 100 pace, :50, finish on feet 4x75 Kick 1:30 with fins + chute (12.5 fast, 12.5 easy) Rest 1:00 4x75 Kick 1:30 with fins + mesh/drag on feet, Desc 1->4 Rest 2:00 4x50 Kick 1:20, Desc 1->4 100 Easy 2x ...25 Fast with fins + paddles ...25 Easy, Rest 1:00 100 Easy Total: 4600y (Kick 900y) TUES 500 Swim 100 Kick 8x50 :10 Rest IMO (25 Drill, 12.5 fast, 12.5 easy) (Odd: Fast as kick, Even: Fast as swim) 12x25 :30 @ 100 pace 5x200 (Odd: 2:45, Even: 2:40) 12x25 FL :30 @ 100 pace 300 Easy kick 4x25 1:30 against stretch cord resistance 100 Easy Total: 3100y (Kick 500y) WED 400 FRIM 100 Kick 4x75 FL/BK/BR 1:20 8x25 with fins :40 (12.5 fast, flip mid-pool, sprint back to wall) 10x50 @ 200 pace (6x1:30, 1x1:20, 1x1:10, 1x1:00, 1x:50) 50 Easy 4x ...2x25 FL :30 Easy ...200 FRIM 3:00 Easy 8x25 :45, @ 100 pace, finish on feet 3x ...25 against stretch cord resistance 1:00 ...25 with stretch cord assistance 3:00 100 Easy Total: 3000y (Kick 100y) THUR OFF FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 3x ...Broken 100 2:00 as 50, :10 rest, :25, :05 rest, 25 ...Easy 200 (no interval) ...Rest 1:00 10x25 :30 @ 100 pace (4 FL, 3 BK, 3 BR) Rest 1:00 8x25 Kick :40. Rest 1:40 6x25 :40 @ 100 pace, finish on feet 4x200 Easy pull (Odd: FR 2:45, Even: BK 3:15) 5x ...25 fast fins + paddle + 25 easy 2:00 ...Extra 1:00 rest before #5 100 Easy Total: 3650y (Kick 400y)
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  • MON 400 Swim 2x ...4x50 Drill :10 rest (25 IMO, 25 FR) ...4x25 :30 (15y Fast), 1st round swim, 2nd round kick 8x150 3:00 with fins + paddles ...(Odd: 100 goal time + 50 easy ...(Even: 50 goal time + 100 easy 2x ...2x125 1:40 ...1x100 BK 1:30 ...1x100 FR 1:20 ...1x100 BR 1:40 8x25 @ 100 pace, :50, finish on feet 4x75 Kick 1:30 with fins + chute (12.5 fast, 12.5 easy) Rest 1:00 4x75 Kick 1:30 with fins + mesh/drag on feet, Desc 1->4 Rest 2:00 4x50 Kick 1:20, Desc 1->4 100 Easy 2x ...25 Fast with fins + paddles ...25 Easy, Rest 1:00 100 Easy Total: 4600y (Kick 900y) TUES 500 Swim 100 Kick 8x50 :10 Rest IMO (25 Drill, 12.5 fast, 12.5 easy) (Odd: Fast as kick, Even: Fast as swim) 12x25 :30 @ 100 pace 5x200 (Odd: 2:45, Even: 2:40) 12x25 FL :30 @ 100 pace 300 Easy kick 4x25 1:30 against stretch cord resistance 100 Easy Total: 3100y (Kick 500y) WED 400 FRIM 100 Kick 4x75 FL/BK/BR 1:20 8x25 with fins :40 (12.5 fast, flip mid-pool, sprint back to wall) 10x50 @ 200 pace (6x1:30, 1x1:20, 1x1:10, 1x1:00, 1x:50) 50 Easy 4x ...2x25 FL :30 Easy ...200 FRIM 3:00 Easy 8x25 :45, @ 100 pace, finish on feet 3x ...25 against stretch cord resistance 1:00 ...25 with stretch cord assistance 3:00 100 Easy Total: 3000y (Kick 100y) THUR OFF FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 3x ...Broken 100 2:00 as 50, :10 rest, :25, :05 rest, 25 ...Easy 200 (no interval) ...Rest 1:00 10x25 :30 @ 100 pace (4 FL, 3 BK, 3 BR) Rest 1:00 8x25 Kick :40. Rest 1:40 6x25 :40 @ 100 pace, finish on feet 4x200 Easy pull (Odd: FR 2:45, Even: BK 3:15) 5x ...25 fast fins + paddle + 25 easy 2:00 ...Extra 1:00 rest before #5 100 Easy Total: 3650y (Kick 400y)
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