Practice of the Week: 9/23- 9/28, 2019

9/23/19
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. 
9/25
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, 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 
9/26
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. 
9/27
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 
By |2019-09-23T10:32:03+00:00September 23rd, 2019|News|