Practice of the Week: April 22-27, 2019.

4-22

Warm Up EN1  20′ x EKTY x 1, 2, 3, 4 

 

 

 

1x 25 ea str. @ BB 

2x 25 ea str. @ 1 & 2 OB 

3x 25 ea str. @ BB & 2 & 4 OB 

4x 25 ea str. @ 1 & 2 & 3 & 4 OB  

Kick Set  4 x 200 w/20″ Fins EY {b, s, b, s  200’s w/20″ rest until 15′ finish 
An. Threshold EN3 

Intensity: 3 to 4 OB 

35′ x {(1 x 200 w/30″  

        {(1 x 400 w/45″ 

        {(2 x 100 w/20”)w/30” 

        {(4 x 100 w/20”)w/45” 

        {(4 x 50 w/15”)w/30” 

        {(8 x 50 w/15”)w/45” 

 Repeat 1x 200, 1x 400, until 35’ finish.  Observe the resting intervals: straight swims, broken in 100’s, broken in 50’s. 
Sprint Set SP3  3 x (4 x str on 1:15) w/50 drill 

              50 

 

 

3 sets of 4 repetitions of 6 strokes from push off, ALL OUT, NO BREATH; swim easy to the 50, restart on the 1:15; after 4 rep’s, do a 50 drill of the week.  See Basics 
VO2max SP1 

Intensity: 4½ to 5½ OB 

12 x 50 on 1:30   Choice of stroke, one stroke the entire set. 

4-23:

Warm Up EN1  15′ x EKTY x 3, 2, 1  300 @ BBDPS.  EZ swim until time is up. 
Kick Set  6 x 100 on 2:15 Fins EY {b, s, b, s  100’s w/15″ rest until 15′ finish 
Aerobic Training EN2 

Count: (A to K) x 3 

Intensity: 1½ to 2½ OB 

Paddles and Fins 

45′ x {(3 x 550 w/30”) w/1:30” 

        {(11 x 150 w/10”) w/1:30” 

Swim 1 mile 2 or 3 times count (A to K) x 3, try to swim a linear set, maintain your pace do not slow down 
Prolonged Sprint SP3  2 x {4 x (5 + turn + 3) on 2:15    

              100 or (50) 

W/50 drill, after 4 repetitions 

On the first set swim freestyle, second set choose your best stroke other than free.  

2 sets of 4 repetitions of 5 strokes + turn + 3 strokes ALL OUT, no breath, then swim easy to the 100 or 50 and back to mid pool, restart every 2:15.  Start from “mid pool” or a distance from the wall at which you need 5 strokes to get to the wall.  In fly, you will breathe at the wall, breast rhythm requires breathing every stroke, and on back your face is out of the water.  

4-24

Warm Up EN1  20′ x EKTY x 2, 2, 2 

 

200 @ BBDPS.  EZ swim until time is up after that @ 1 – 2 OB. 

 

Aerobic Training EN2 

Intensity:  1½ to 2½ OB 

Count:  A to D 

45′ x 200 w/15” to 20” 

 

Swim 200’s, one of each stroke, observe the rest intervals.  One each: Y, K, T, E, and IM. 

 

Lactate An. Resistance SP2 

Intensity:  6 to 7 OB  

Count:  A 

12 x 50 w/ 75”   

        

Swim 12x 50’s dive in and race try to make it with as few breaths as possible, including no breath for the more advanced athletes in and out of the turns.  Swim Freestyle. 
Warm down  Swim until H.R. < 100 in 60″  Easy swimming check heart rate every 3′ to 5′ 

 

4-25
Warm Up EN1  20′ x EKTY x 4, 3, 2, 1  400 @ BBDPS.  EZ swim until time is up. 
Kick Set  20′ x 50 w/10″ Fins EY {b, s, b, s  50’s w/15″ rest until 15′ finish 
An. Threshold EN 3   

Intensity:  3 – 4½ OB 

Paddles optional 

30′ x 100 w/ 30” to 40”  100’s observe the recommended resting intervals.  Stroke choice, prefer NO free.  
In Motion Speed SP3  2 x {(6 x 25 on 1:10) w/50 drill 

              6 str  

2 sets of 6 repetitions of 25’s, sprint into the wall all out, no breathe the last 6 strokes  
4-26
Warm Up EN1  15′ x EKTY x 1, 1, 1  200 @ BBDPS.  EZ swim until time is up. 
Aerobic Training EN2 

Intensity: 1½ to 2½ OB 

50′ x (5 x 100 w/10”) w/30” A to J 

   

Swim 5x 100 with 10”, take 30″ rest after 5, repeat until 40′ 
An. Threshold EN 3 

Intensity:  3 to 4 OB 

Fins optional 

25′ x 200 w/45″ Y count A to D   Swim 200’s take 45″ at the end, repeat until 25′ are finished 
Kick Set  10′ x {(1 x 200 w/15”) 

         {(2 x 100 w/10”) w/20”  

         {(4 x 50 w/ 5”) w/20” 

                        Fins EY {b, s, b, s  

1x 200, 2x 100, 4x 50, watch the recommended rest in the middle of the kick set and at the end of each loop. 
4-27
Warm Up EN1  20′ x EKTY x 4, 4, 2  400 @ BBDPS.  EZ swim until time is up. 
Aerobic Training EN 2 

 

Intensity: 2 to 3 OB 

 

45′ x {1 x 100 rev. IM w/15“ 

         {2 x 75 str-E-str w/15“ 

         {2 x 50 kk sides w/fins w/15” 

         {2 x 25 no breath uw  w/15”   

Repeat each swim as written, taking 15″ rest between each.  Restart until 45′ are finished.  The rev. IM is ETKY, the 75’s are 3rd best and 4th best strokes in each.  

The 50’s are on the side, bottom arm leading, top arm trailing.  The 25’s are underwater.   

Sprint Set SP3   4 x 5 strokes on 1:30 w/50 drill 

         50  

4 repetitions of sprint ALL OUT, no breath for 5 strokes, swim easy to the 50  
Lactate An. Tolerance SP2 

5½ to 7 OB 

4 x 200 w/10’ try to swim an easy 200 after each effort.  4x 200’s dive-in, choice of stroke.  Interval as shown 
Warm Down EN1  600 E, K, E, T, E, Y   Easy swim on E breathe e/5 
By |2019-04-23T11:43:08+00:00April 23rd, 2019|News|