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

MON 400 Swim 4x75 IM 1:20 6x50 :60 (Odd: Kick/Build, Even: Drill/Kick) 4x200 (Odd: 50 swim/100 Kick/50 swim 3:20, Even: 75 Swim/50 Kick/75 Swim 2:45) 4x100 1:15 4x200 (Same as above) 6x100 Kick 2:00/1:55/1:50/2:00/1:50/1:45 3x100 3:00 fins + paddles 100 Easy Total: 4000y (750y) TUES 500 Swim 200 Kick 6x50 :60 Drill/Build (Odd: IMO, Even: FR) 10x50 Kick :60 (with added drag/mesh on feet) Rest 1:00 20x25 :30 @ 100 pace 3x (All easy) ...100 IM 1:30 ...100 BK 1:40 ...100 BR 1:50 ...200 IM Kick 4:00 12x25 FL :30 @ 100 pace Rest 2:00 4x25 FL :30 fast 100 Easy Total: 4000y (Kick 1300y) WED 5x100 (Odd: 1:20, Even: 1:25) 10x50 with fins :55 (Odd: Drill, Even: 6 UW K each wall) 500 easy (50 FL/75 BK) 4x100 Kick 2:00 (Last 25 fast) 4x25 Kick fast :45 3x100 Kick 2:00 (Last 50 fast) 4x25 Kick fast :40 2x100 Kick 2:00 (Last 75 fast) 4x25 Kick fast :35 1x100 Kick 2:00 (fast) 4x25 Kick fast :30 8x25 strech cord 1:00 (Odd: against resistance, Even: with assistance) 1x25 stretch cord (against resistance) 75 Easy Total: 3200y (Kick 1400y) THU DNS FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 3x ...200 IM 3:00 ...100 1:15 ...100 Kick 2:00 ...100 1:15 ...200 IM 3:00 100 Easy Total: 3200y (Kick 500y)

MON 4x (continuous) ...100 Swim ...75 FL/BK/BR Drill ...75 Kick 3x ...4x100 1:15 ...200 BK 3:00 2x ...3x100 Kick with fins 1:30 ...3x50 :60, Desc 1->3 Easy 50 Rest 3:00 50 Fast with fins 100 Easy Total: 3900y (Kick 900y) TUES 500 Swim 200 Kick 6x50 :55 with fins Drill/Build (Odd: IMO, Even: FR) 8x25 Fast kick :40 Rest 1:40 10x50 :60 @ 200 pace Rest 1:00 12x50 Kick 3x(:60/:50/:55/:50) 5x200 with fins 2:20 (Desc 1->5) 100 fast kick with fins 100 Easy Total: 3500y (Kick 1100y) WED 500 kick 3x ...3x150 IM Kick 3:15/3:00/3:15 ...100 FR Kick 2:00 12x25 with fins :30 (Odd: 10 UW K fast, Even: FLob K easy) 50 kick for time 50 Easy Total: 2550y (Kick 2550y) THU 400 FRIM kick 12x25 Kick :30 (12.5 fast) (Odd: IMO, Even: FR) 20x50 Kick 5x(2x:60, 2x:55) 2x ...6x25 Kick fins + chute :30 ...2x25 Kick fins easy :30 100 Kick for time 300 Easy FLob kick with fins 50 easy Total: 2550y (Kick 2550y) FRI 500 Kick as 5x100 IM 8x25 with fins :40 (Odd: 10 fast UW K, Even: Fast UW K) 4x75 3:00 fast kick 200 Easy kick Total: 1200y (Kick 1200y)

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)

MON 400 FRIM 200 IM Kick 4x25 V-sprint :30 4x25 2 breaths :30 4x25 V-sprint :30 4x100 1:10 100 Easy 3:00 3x100 1:10 100 Easy 3:00 2x100 1:10 100 Easy 3:00 2x100 1:10 2x ...4x75 Kick 1:30 with added drag/mesh on feet ...50 Kick Easy 1:30 ...100 Kick fast 8x25 against stretch cord 1:00. 4x25 with stretch cord 2:00 100 Easy Total: 3600y (Kick 1100y) TUES 500 Swim 200 IM Kick, Build by 50 12x25 :30 (Odd: Build, Even: 15y Fast). Alternate every 2 by IMO/FR (Same set as MON) 4x100 1:10 100 Easy 3:00 3x100 1:10 100 Easy 3:00 2x100 1:10 100 Easy 3:00 2x100 1:10 Desc effort by each 400 Kick 8:00 300 Kick 6:00 200 Kick 4:00 100 Kick 2:00 9x50 FL 1:20, Desc 1->3, etc 8x25 Fast 1:00 with fins + paddles + chute 100 Easy Total: 4050y (Kick 1200y) WED 8x75 (4 FR x 1:00/1:10/:55/1:05, 4 FL/BK/BR x 1:15) 200 Kick 8x25 V-sprint :30 6x100 (3x4:00, 3x5:00), Best effort 12x100 1:30 Easy as 2x ...3x50 FL/50 STR (STR as BK/BR/FR) ...100 BK 4x25 1:00 @ 100 pace (with Finis Ultimate Drag Suit) 4x25 1:00 @ 100 pace (with Finis Ultimate Drag Suit + fins + paddles) Rest 1:00 4x25 1:00 @ 50 pace with fins + paddles 100 Easy 200 Kick for time 100 Easy Total: 3800y (Kick 400y) THUR 500 Swim 8x50 :55 Kick with fins (25 UW, 25 BK) 8x25 :30 15y Fast (Odd: FR, Even: IMO) 16x25 IMOx4 :30 @ 100 pace 1000 Pull, no paddles. BE 2/3/2/4/2/5 by 50 4x25 1:30 with stretch cord assistance 100 Easy Total: 2800y (Kick 300y) Follow me at www.instagram.com/.../

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)

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)

TAPER WEEK MON 6x100 (Odd 1:20, Even 1:30) 200 Kick 8x25 :40, 15y Fast (Odd: FR, Even: IMO) Broken 100 2:00 (50, :10 rest, 25, :05 rest, 25) 100 Easy 2:00 2x ...4x50 :50 Desc 1->4 ...2x100 1:20 ...1x100 1:15 100 Easy 3:30 Broken 100 FL 8x25 Turns from middle of pool :40 100 Easy 2x ...25 all out ...25 easy, Rest 2:00 100 Easy Total: 2900y (Kick 200y) TUE 500 Swim 4x50 Drill :60 IMO 12x25 :40 as 4x(1: 12.5 Fast Kick, 2: 6 Fast UW K, 3: 15y Fast) 100 IM Fast 1000 easy as 4x(100 IM , 75 K, 50 FR, 25 K) 4x ...50 Fast 1:30 ...25 Fast 1:30 ...25 Easy 2:00 100 Easy Total: 2600y (Kick 500y) WED 2x (All on :10 rest) ...300 Swim ...50 Kick ...50 Drill ...50 Build ...25 UW K ...25 15y Fast 100 Easy 50 FL fast 100 Easy BE 3/4/3/5 6x25 :35 @ 100 pace, finish on feet 200 Easy pull BE 3/4/3/5 2x25 with stretch cord assistance, on ~3:00 rest 200 Easy pull 3/4/3/5 100 Fast 200 Easy 2x ...25 fast from dive ...75 Easy 100 Easy Total: 2450y (Kick 150y) THU 400 Swim 300 IM KDS 4x50 :60 100 Kick Broken 100 (50, :10 rest, 25, :05 rest, 25) 300 Easy kick 2x ...25 fast ...75 easy 100 Easy 25 from dive 75 Easy 200 IM Drill 50 from dive 150 Easy Total: 2200y (Kick 500y) FRI 400 Swim 300 IM KDS 4x50 1:15 2x ...25 fast ...25 Easy 200 Easy Total: 1200y

MON Off TUE 500 Swim 4x125 IMO (50 Kick, 50 Drill, 25 Swim), :15 rest 400 RIM 6:00 4x100 FR K 2:00 300 RIM 6:00 3x100 BR K 2:00 200 RIM 6:00 2x100 BK K 2:00 100 RIM 6:00 1x100 FL K 2:00 50 fast 100 Easy Total: 3150y (Kick 1200y) WED 400 Swim 200 Kick 400 FRIM 8x25 :35 UW K with fins 400 FR 5:30 4x100 1:15 400 FR 5:30 4x100 1:15 400 BK 6:30 4x100 1:15 12x25 :30 FL @ 100 pace, 4 UW K each wall 100 Easy Total: 3800y (Kick 400y THU 8x100 2x(1:20/:25/:20/:30) 8x25 :30 (Odd: Drill, Even: UW K) 3x300 with fins 3:30 6x50 Kick 1:10 (Desc 1-3, 4->6) 3x200 with fins 2:20 6x50 Kick 1:20 (Odd: Easy, Even: Fast) 3x100 with fins 1:10 8x25 :40 (Odd: 8 Fast UW K then easy, Even: Easy, no breath) 100 Easy Total: 3700y (Kick 700y) FRI 400 Swim 300 IM KDS 200 Pull 100 Kick 200 FL Easy 3:30 4x100 Indiana IM 1:30 200 BK Easy 3:30 4x100 Indiana IM 1:30 200 BR 3:30 Rest :30 200 IM 20x50 @ 200 pace as... ...6x :60 ...1 Easy :60 ...4x :55 ...1 Easy :60 ...3x :50 ...1 Easy :60 ...2x :45 ...1 Easy :60 ...Last one, fast one 100 Easy Total: 3700y (Kick 200y)

MON 400 FRIM 200 IM Kick 4x with fins ...50 Drill :55 ...25 UW K :30 ...25 Fast :30 7x200 (1 @ 2:40, 2 @ 2:30, 2 @ 2:40, 2 @ 2:30) 400 Kick as 4x(50 easy, 50 hard, 12.5 easy, 12.5 hard, 12.5 easy, 12.5 hard) 4x with fins ...25 Easy :30 ...50 :30 ...75 Easy 1:05 ...100 1:05 400 FL K on back 100 Easy Total: 4300y (Kick 1000y) TUES 400 Swim 400 IM (Drill/Swim by 25) 200 IM Kick 9x50 FL (6 @ :55, 1 @ :50, 1 @ :45, 1 @ :40) 150 (100 BK/50 BR) 2:15 50 Easy 2:00 7x50 FL (4 @ :55, 1 @ :50, 1 @ :45, 1 @ :40) 150 (100 BK/50 BR) 2:15 50 Easy 1:50 5x50 FL (3 @ :50, 1 @ :45, 1 @ :40) 150 (100 BK/50 BR) 2:25 50 Easy 1:30 3x50 FL (1 @ :50, 1 @ :45, 1 @ :40) 150 (100 BK/50 BR) 2:15 50 Easy 1:00 1x50 FL :40 150 (100 BK/50 BR) 2:20 50 Easy 3x100 Pull 2:00 100 Easy Total: 3650y (Kick 200y) WED 8x75 2x(1:00, 1:10, :55, 1:05) 8x50 Drill/Build IMO :55 150 Pull 2:00 (Desc by 50s) 3x100 BK 1:30 Rest/Equipment :15 300 Pull 3:45 (Desc by 100s) 3x100 BK 1:30 Rest/Equipment :15 450 Pull 5:15 (Desc by 150s) 3x100 BK 1:30 Rest/Equipment :30 600 Pull 6:30 (Desc by 200s) 4x IMO ...100 Kick 2:00 ...75 Drill 1:45 ...75 Fast 1:15. 100 Easy Total: 4500y (Kick 400y) THU 800 Swim 8x25 UW K fins :30 8x200 (Odd: 3:20 (50 Kick/100 Swim/50 Kick), Even: 2:45 (75 Swim/50 Kick/75 Swim)) 4x ...4x25 FL :30 ...150 2:15 2x(25 BK/BR/FR) Desc effort by each 400 Kick 8:00 300 Kick 6:00 200 Kick 4:00 100 Kick 2:00 100 Easy Total: 4700y (Kick 1800y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 20x25 :30 @ 100 pace IMOx5. 1000 pull, no paddles 8x(25 Easy, 50 Hard, 25 Easy, 25 Hard) 100 Easy 300 Pull for time 100 Easy Total: 3000y (Kick 200y)

Week of Dec 21 to go here :)