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

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
  • MON 400 Swim 200 Kick 4x50 Drill :60 4x50 Quarters :55 200 2:30 100 1:20 200 2:30 100 1:20 200 2:30 100 1:20 200 2:30 8x50 BK K with mesh/drag on feet 100 Easy 8x25 with fins 1:00 (Odd: Fast UW K, Even: Fast swim) 50 Easy 1000 as 75 FR/25 FL 50 FL fast 100 Easy Total: 4000y TUES 12x50 (Odd: :40, Even: :45) 4x50 Kick :60 4x50 Build :55 20x50 as... ... :50 ... :50, :45 ... :50, :45, :40 ... :50, :45, :40, :35 ... :35 ... :35, :40 ... :35, :40, :45 ... :35, :40, :45, :50 20x50 as... ... :50, :45, :40, :35 ... :45, :40, :35 ... :40, :35 ... :35 Rest 1:20 ... :35 ... :40, :35 ... :45, :40, :35 ... :50, :45, :40, :35 6x150 With paddles 2:15 (Odd: Easy swim, Even: Hard pull) Rest 1:00 Fast 100 pull 100 Easy Total: 4100y WED 6x100 (Odd: 1:20, Even: 1:30) 200 kick with fins (25 side/25 FLoB) 8x25 V-sprint :30 with fins 16x25 @ 100 pace with fins 8x50 Kick 1:05 Fins + mesh/drag on feet (Odd: FR, Even: FLoB) Rest :20 12x50 Kick 3x(:60/:55/:60/:50) 8x50 @ 200 pace All pull with Finis Ultiimate Drag suit... 100 1:15 2x75 1:15 100 1:15 4x75 1:15 100 1:15 2x75 1:15 100 1:15 50 easy 50 fast 100 easy Total: 4000y (Kick 1200y) THU 600 Swim 200 IM Kick 4x50 IMO Drill/Build :60 3x100 FL 1:40 2x100 BK 1:40 1x100 BR 1:40 400 IM 6:30 3x75 FL 1:20 2x75 BK 1:20 1x75 BR 1:20 300 IM 5:00 3x50 FL :55 2x50 BK :55 1x50 BR :55 200 IM 3:00 3x25 FL :30 2x25 BK :30 1x25 BR :30 100 IM 12x75 1:20 (Odd: 50 BK/25 BR, Even: 25 BK/50 BR) 6x50 :50 Rest 1:00 4x50 1:15 IMO Fast 100 Easy Total: 5000y (Kick 200y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 15x50 :55 5x(FL/BK, BK/BR, BR/FR) 50 Easy 300 Pull for time 500 IM Kick, Easy 100 Easy 200 Kick for time 400 Easy 100 for time 200 Easy 300 Pull for time 100 Easy Total: 4000y (Kick 900y)
Reply
  • MON 400 Swim 200 Kick 4x50 Drill :60 4x50 Quarters :55 200 2:30 100 1:20 200 2:30 100 1:20 200 2:30 100 1:20 200 2:30 8x50 BK K with mesh/drag on feet 100 Easy 8x25 with fins 1:00 (Odd: Fast UW K, Even: Fast swim) 50 Easy 1000 as 75 FR/25 FL 50 FL fast 100 Easy Total: 4000y TUES 12x50 (Odd: :40, Even: :45) 4x50 Kick :60 4x50 Build :55 20x50 as... ... :50 ... :50, :45 ... :50, :45, :40 ... :50, :45, :40, :35 ... :35 ... :35, :40 ... :35, :40, :45 ... :35, :40, :45, :50 20x50 as... ... :50, :45, :40, :35 ... :45, :40, :35 ... :40, :35 ... :35 Rest 1:20 ... :35 ... :40, :35 ... :45, :40, :35 ... :50, :45, :40, :35 6x150 With paddles 2:15 (Odd: Easy swim, Even: Hard pull) Rest 1:00 Fast 100 pull 100 Easy Total: 4100y WED 6x100 (Odd: 1:20, Even: 1:30) 200 kick with fins (25 side/25 FLoB) 8x25 V-sprint :30 with fins 16x25 @ 100 pace with fins 8x50 Kick 1:05 Fins + mesh/drag on feet (Odd: FR, Even: FLoB) Rest :20 12x50 Kick 3x(:60/:55/:60/:50) 8x50 @ 200 pace All pull with Finis Ultiimate Drag suit... 100 1:15 2x75 1:15 100 1:15 4x75 1:15 100 1:15 2x75 1:15 100 1:15 50 easy 50 fast 100 easy Total: 4000y (Kick 1200y) THU 600 Swim 200 IM Kick 4x50 IMO Drill/Build :60 3x100 FL 1:40 2x100 BK 1:40 1x100 BR 1:40 400 IM 6:30 3x75 FL 1:20 2x75 BK 1:20 1x75 BR 1:20 300 IM 5:00 3x50 FL :55 2x50 BK :55 1x50 BR :55 200 IM 3:00 3x25 FL :30 2x25 BK :30 1x25 BR :30 100 IM 12x75 1:20 (Odd: 50 BK/25 BR, Even: 25 BK/50 BR) 6x50 :50 Rest 1:00 4x50 1:15 IMO Fast 100 Easy Total: 5000y (Kick 200y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 15x50 :55 5x(FL/BK, BK/BR, BR/FR) 50 Easy 300 Pull for time 500 IM Kick, Easy 100 Easy 200 Kick for time 400 Easy 100 for time 200 Easy 300 Pull for time 100 Easy Total: 4000y (Kick 900y)
Children
No Data