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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)
  • MON 400 FRIM 200 Kick 4x50 Drill :60 8x25 v-sprint :30 4x100 1:10 100 Easy 3:00 3x100 1:10 100 Easy 2:30 2x100 1:10 100 Easy 2:00 1x100 1:10 2x ...6x200 as 2x(2:40 Swim, 3:20 50 Swim/100 Kick/50 Swim, 2:40 75 Swim/50 Kick/75 Swim) ...6x50 Kick (Odd: BK :60, Even: FR :55) 8x25 IMO :45 (Odd: Easy, Even: Fast) 100 Easy Total: 5600y TUES 600 Swim 100 Kick 12x25 V-sprint :30 (4 Swim, 4 Kick, 4 Swim) 10x50 :60 @ 200 pace 500 Easy BE 2/3/2/4 by 50 9x100 1:40, hold 1:10 3x ...3x50 Kick 1:15 ...150 Kick 3:00 100 FL fast 100 Easy Total: 4000y WED 600 Swim 200 Kick 3x (STR is FL/BK/BR by round) ...4x ......150 FR 2:00 ......4x25 STR :30 ...Rest 1:00 10x50 :50 4x50 :50 IMO 100 Easy Total: 4600y (Kick 200y) THU 400 Swim 100 Kick 4x125 IM 2:00 Goal: All 175's at best 200 time. I did not meet this goal. 2x ...300 Pull 5:00 ...175 Fast + 25 Easy 3:00 Rest 1:00 3x ...200 Pull 3:20 ...175 Fast + 25 Easy 3:00 Rest 1:00 4x ...100 Pull 1:40 ...175 Fast + 25 Easy 3:00 100 Easy Total: 4500y (Kick 100y) FRI 1000 Swim 2x (Round 2 with fins) ...4x50 :60 (25 UW K, 25 FLoB kick) ...2x25 :45 Fast UW K 3x100 BK 1:25 2x100 BK 1:20 1x100 BK 1:30 2x100 BK 1:20 3x100 BK 1:25 8x50 :50 BK/BR (practice crossover turns) 2x25 Fast 1:00 100 Easy Total: 3150y
  • MON 400 Swim 200 Kick 4x100 IMO 25 Drill/Swim/Drill/Build, :20 rest 8x ...100 1:10 ...75 1:10 ...50 1:10 2x ...2x50 Kick :60 ...1x50 Kick :55 ...1x50 Kick :60 ...1x50 Kick :50 12x50 with fins :60 as 4x ...25 UW K, 25 FLoB K ...25 0-breath, rest 5-6 breaths, 25 0-1 breath ...25 fast, 25 easy 100 Easy Total: 4000y (Kick 900y) TUES 500 Swim 100 1:10 75 1:10 50 :35 25 :35 250 IM Kick + 50 FR Kick (25 easy, 25 hard) 16x25 :30 FR @ 100 pace, 16x100 2:00 as 4x (maintaining kick tempo on all swim) ...50 Left-side kick/50 Swim ...50 right-side kick/50 Swim ...50 board kick/50 Swim ...100 Swim 16x25 :30 @ 100 pace (8 FL, 4 BK, 4 BR). 100 Easy Total: 3500y (Kick 850y) WED 800 Swim 8x25 Build :40 (Odd: FR, Even: IMO) 100 FL 1:40 75 FL 1:15 50 FL :50 25 FL :30 25 FL :30 50 FL :50 75 FL 1:15 100 FL 1:40 150 BK/BR/FR 3:30 2x ...150 FL 2:30 ...2x25 FL :45 150 BK/BR/FR 3:00 4x75 FL 1:15 150 BK/BR/FR 3:00 Broken 200 FL (50, :10 rest, 100, :10 rest, 50) 150 BK/BR/FR 3:00 4x25 FL :30 150 BK/BR/FR 20x50 (Odd: BK/BR :50 (work crossover turns), Even: Kick :60) Rest 1:40 4x50 IMO fast 1:30 100 Easy Total: 4350y (Kick 500y) THU 500 Swim 100 Kick 12x25 with fins :35 (Odd: UW K, Even: 12.5 Fast UW K, flip mid-pool, 12.5 sprint) 100 Easy 2x200 2:40 1x200 2:30 1x200 2:40 2x200 2:30 8x100 2:00 as 75 Kick/25 Swim (Odd: kick on side, Even: back) With fins... 400 4:40 3x200 2:30 Desc 1-3 2x with fins + paddles 25 fast 25 easy 100 easy Total: 4200y (Kick 900y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 3x200 Desc 1-3 4:00 3x100 Desc 1-3 2:00 3x50 Fast 2:00 1000 Easy as 4x(100 BK/100 BR/50 FR) 100 Pull easy with parachute 300 pull for time 100 Easy Total: 3500y (Kick 200y)
  • 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)
  • MON 10x100 1:30 (75 FR/25 BK) 10x100 1:25 (75 FR/25 BK) 10x100 1:20 Pull, no paddles 10x100 1:15 Pull 100 Easy 100 Easy 100 pull for time 100 Easy Total: 4400y (Kick 0y) TUE 500 Swim 200 Pull 6x50 Drill :60 200 2:40 3x100 BK 1:35 2x300 4:00 3x100 BK 1:35 200 2:40 12x25 FL Easy :35 8x25 Pull :45 with Ultimate Drag suit 100 Easy Total: 3200 (Kick 0y) WED 1000 SKIPS 2x...1x200 2:40 ...1x200 2:30 ...1x200 2:40 ...2x200 2:30 ...Rest 2:10 5x ...4x25 FL :30 ...100 Easy 2:30 Total: 4000y (Kick 200y) THU 600 Swim 200 Kick 4x50 :60 Build/Drill IMO 4x50 2:00 with fins + paddles 400 5:20 300 4:00 200 2:40 100 1:20 300 4:00 200 2:40 100 1:20 200 2:40 100 1:20 100 1:20 4x ...3x75 Pull 1:30, Desc 1->3 100 Easy Total: 4200y (Kick 200y) FRI 400 Swim 300 IM KDS 4x50 :60 100 Kick 9x50 FL 1:10, Desc 1->3, etc. 50 Easy 100 1:20 100 1:20 200 2:40 100 1:20 200 2:40 300 4:00 100 1:20 200 2:40 300 4:00 400 5:20 12x25 1:00 Fast ...1-4: Chute + Ultimate Drag Suit + fins + paddles ...5-8: Ultimate Drag Suit + fins + paddles ...9-12: fins + paddles 50 fast fins + paddles 100 Easy Total: 3950y (Kick 200y)
  • MON 500 Swim 200 Kick 2x with fins ...2x25 UW K :30 ...4x25 V-sprint :30 3x ...2x100 1:20 ...1x100 1:15 ...1x100 1:20 ...1x100 1:10 3x300 5:00 as ...25 FL / 50 FLoB Kick / 25 FL ...100 BK with BR pullouts (crossover turns) ...25 FR / 50 side kick / 25 FR 8x25 1:00 chute + fins + paddles Rest 1:00 4x25 UW K with chute + fins 1:30 100 Easy Total: 3800y (Kick 600y)