| Warm Up EN1 | 20’ x IM mix {EKTY
{KTYE {TYEK {YEKT |
200 @ BBDPS
200 @ 1 OB 200 @ 2 OB 200 @ 3OB
|
Full stroke warm-up. Please see BASICS if you need more explanations.
Advanced Team, try something new, warm up flags to flags, do not touch the walls, but go through perfect turn procedure |
| Kick Set w/kkboard | 2 x {Race E Y T Kuw}
{Arrow E Y T K } On 1:40 each 50 |
Please see BASICS for more detailed explanations, if you need them. | |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB e/3rd 25 of e/100 4½ to 5½ OB Equipment: Hand Paddles
|
35’ x {(1 x 400 w/ 30” – 45”)
{(2 x 200 w/20”) w/30” – 45” {(4 x 100 w/15”) w/30” – 45” {(8 x 50 w/10”) w/30” – 45”
|
35 minutes of 400’s. The maximum rest is 45”, after each, notice that the 2nd, 3rd, and 4th 400’s are broken into 200’s, 100’s, and 50”s, follow the resting intervals and maintain pace. | |
| Sprint Set SP3 | 3 x (4 x 6 str on 1:15) w/50 drill of the week
50 |
3 sets of 4 repetitions of 6 strokes all out, no breath, then EZ to the 50; after a set of 4 swim 1x 50 drill, see BASICS | |
9/24:
| Warm Up EN1 | 15’ x IM mix {EKTY
{KTYE {TYEK {YEKT
|
100 @ BBDPS
100 @ 1 OB 100 @ 2 OB 100 @ 3 OB 100 @ 4 OB |
Full stroke warm-up. Please see BASICS if you need more explanations. Keep adding 1 stroke until time is up, @ 4 OB restart the stroke order. |
| Kick Set w/kkboard | 2 x {Race E Y T Kuw}
{Arrow E Y T K } On 1:40 each 50 |
Please see BASICS for more detailed explanations, if you need them. | |
| Aerobic Training EN2
Intensity: See recommend Equipment: Paddles and Fins |
48’ x {1 x 200 w/15” at 1 – 1½OB
{1 x 200 w/20” at 1½ – 2OB {1 x 200 w/30” at 2 ½ – 3OB |
Sets of 3x 200 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get, try to maintain the same send-off | |
| Prolonged Sprinting SP3 | 2 x {(4 x 5str.+ turn + 3 str. on 2:15)
75(50) + mid pool Swim 100 drill after each set of four sprints |
2 sets of 4 rep’s starting at 5 strokes from the wall go all out no breath 5 str. + turn + 3 strokes and then swim easy to the 75 + mid pool. Restart on 2:15. Go EZ to the 50 if you cannot make the sendoff. | |
| Warm Up EN1 | 15’ x IM mix
{EKTY {KTYE {TYEK {YEKT
|
200 @ BBDPS
100 @ 1 OB 200 @ 2, 3 OB 100 @ 1 OB 200 @ 2, 4 OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| Aerobic Training EN2
Intensity: 1½ to 3 OB Equipment: None |
50’ x {1 x 100 w/10”
{1 x 200 w/15” {1 x 300 w/20” {1 x 400 w/25”
|
Build a pyramid all IM, keep adding 1 – 25 of each stroke until 50 minutes are finished.
After you swim the 400 if time is not finished, work your way back down swim: 400, 300, 200, 100, and restart until you complete the aerobic objective. |
|
| Lactate Anaerobic Resistance SP2
Intensity: 6 to 7 OB |
6 x 100 w/90” to 2’
Try to swim an easy 50 between efforts
|
This is a very fast set; your H.R. must go to its maximum 180+. You must get minimum 90” rest and no more than 120” | |
| Warm down | 600 EZ free breathe 3, 5, 7 | Do an EZ hypoxic swim to loosen down | |
| Warm Up EN1 | 25’ x IM mix {EKTY
{KTYE {TYEK {YEKT
|
200 @ BBDPS
200 @ 1 OB 200 @ 2 OB 200 @ 3 OB 200 @ 4 OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| Kick Set w/kkboard | 3 x {Race E Y T Kuw}
{Arrow E Y T K } On 1:40 each 50 |
Please see BASICS for more detailed explanations, if you need them. | |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB e/3rd 25 of e/100 4½ to 5½ OB Equipment: Paddles or fins optional |
35’ x (3 x 100 w/15”) w/30” to 45” | Swim 300’s broken in 100’s, notice the rest 30” to 45”, after 3x 100. Maintain your pace of the 1st swim. | |
| In Motion Speed SP3 | 3 x (4 x 25 on 1’) w/50 drill
6 str. |
Practice finishing. 3 sets of 4 repetitions; do the last 6 strokes into the wall all out, no breath. Do 50 drill of the week after 4. | |
| Warm Up EN1 | 15’ x IM mix {EKTY
{KTYE {TYEK {YEKT
|
100 @ BBDPS
100 @ 1 OB 100 @ 2 OB 100 @ 3OB 100 @ 4OB |
Full stroke warm-up. Please see BASICS if you need more explanations. Keep adding 1 stroke until time is up, @ 4 OB restart the stroke order. | |
| Aerobic Training EN2
Intensity: 1½ to 3 OB |
42’ x 200 IM w/20” | 200’s IM observe the recommended resting interval, maintain pace of 1st swim | ||
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Fins optional |
25’ x 50 w/15” to 20” Choice of Stroke | 25 minutes of 50’s work the walls, turns and streamline glides, try to go on the shorter rest, maintain pace. | ||
| Kick Set w/kkboard | 2 x {Race E Y T Kuw}
{Arrow E Y T K } On 1:40 each 50 |
Please see BASICS for more detailed explanations, if you need them. | ||
9/28
| Warm Up EN1 | 20’ x IM mix
{EKTY {KTYE {TYEK {YEKT
|
200 @ BBDPS
100 @ 1 OB 200 @ 2 OB 100 @ 3OB 200 @ 4OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| Aerobic Training EN 2
Intensity: 1½ to 3 OB Equipment: Fins |
40’ x {(3 x 100 w/15”) w/20”
{(2 x 50 w/15”) w/20” Restart until time is finished |
3x 100: 1 – E, 1 – IM, 1 – 4th best stroke
2x 50: side kk w/fins |
|
| Sprint Set SP3 | 4 x 5str on 1:30 w/50 drill
50 |
4x 5 strokes all out, no breathe, and swim EZ to the 50. Get ready to race. | |
| Lactate Anaerobic Tolerance SP2
Intensity: 6 to 7 OB |
4 to 6 x 100 on 7’ A to B
Swim an EZ 150 after each race |
Dive in 100’s, as fast as you can every swim. Hardest set all week. If any swim is 5% slower than the one before, stop repeating | |
| Warm Down EN1 | 400 to 600 EZ | Continue swimming after the last 100 until H.R.< 90 | |
