Date: 01-25-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 1, 2, 3, 4 100 @ BBDPS, 200 @ 1 OB, 300 @ 2 OB, 400 @ 3 OB, for additional explanations please go to Basics
Warm Up Legs 400 kick best effort Hold board with elbows on the bottom corners; when you do not need to breathe place head in line with spine, face in water and steady stream of bubbles out the nose.
Sprint Set SP3 2 x (6 x 6 str on 1:15) w/100 drill

50

Drill: a) Scull #1

b) Scull #2

 2 sets of 6 repetitions of 6 strokes ALL OUT, no breath; swim easy to the 50, restart on the 1:15; after 4 rep’s, do a 100 drill of the week.  See Basics
An. Threshold EN3

Equipment: paddles

 35′ x {(2 x 100 w/ 10”) w/30″

{(4 x 100 w/10”) w/45”

  Repeat 1x (2 x 100), 1x (4 x 100), until 35’ finish.  Observe the resting interval.

Increase the TOR 1 – 1½ strokes over the ongoing intensity during the 3rd 25 in every 100..
Kick Set 15′ x 200 w/20″ Fins EY {b, s, b, s 200’s w/20″ rest until 15′ finish
Date: 01-26-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 3, 2, 1 300 @ BBDPS, 200 @ 1 OB, 100 @ 2 OB, for additional explanations please go to Basics
Prolonged Sprint SP3

Fly you will breathe at the wall

Breast rhythm requires to breathe every stroke,

Back your face is out of the water

 2 x {4 x (5 + turn + 3) on 2:15 w/50 drill

100 or (50)

First set swim freestyle, second set choose your best stroke other than free;  swim 50 drill of the week after each set

 2 set of 4 repetitions of 5 strokes + turn + 3 strokes ALL OUT, NO BREATH.  Start from “mid pool” or a distance from the wall at which you need 5 strokes to get to the wall.  The first set freestyle; then, the second set choice of style (see breathing choice in styles in column 1.
Aerobic Training EN2

Count: (A to K) x 3

(see description column)

1½  to 2½  OB

Paddles and Zoomers or Fins

 60′ x {(3 x 550 w/20”) w/1:30 rest

{(11 x 150 w/15”) w/ 1:30

{(33 x 50 w/10”) w / 1:30’

If  your swimmers are in good shape it may be the opportunity to time a 1650

 Swim 1 mile 2 or 3 times count (A to K) x 3, then (A to C) x 11, and (A to Z) + (A to G), swim a linear set, maintain your pace, and keep your stroke count constant.  Work your walls: perfect streamline glides after every turn.

EVERY 3RD – 25 IN EVERY 100 TAKE IT UP TO 1 – 2 STROKES OVER YOUR PACE.
Kick Set 10′ x 100 w/15″ Fins EY {b, s, b, s 100’s w/15″ rest until 15′ finish
Date: 01-27-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 2, 2, 2 200 @ BBDPS, 200 @ 1 OB, 200 @ 2 OB, 200 @ 3 OB, for additional explanations please go to Basics
Aerobic Training EN2

Intensity:  1½ to 3 OB

 45′ x (5 x 200 w/ 20”) w/30” Swim 200’s, one of each stroke, observe the rest intervals.  One each: Y, K, T, E, and IM.  If you need extra rest after 5 take 30”
Lactate Anaerobic Resistance SP2

Intensity:  6 to 7 OB

 6 x 100 w/90” to 2’ Swim 100’s dive in (weather permitting) and race try to make it breathing every 2 strokes, including no breath for the more advanced athletes in and out of the turns.  You may choose any style.
Warm down Swim until H.R. < 100 in 60″ Easy swimming check heart rate every 3′ to 5′
Date: 01-28-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 4, 3, 2, 1 400 @ BBDPS, 300 @ 1OB, 200 @ 2OB, 100 @ 3OB, for additional explanations please go to Basics
Warm Up Legs 2 x 200 w/10” negative split, kick best effort Hold board with elbows on each side at bottom corners; set head in line, when you do not need to breathe place head in water and steady stream of bubbles out the nose.
In Motion Speed SP3 2 x {(6 x 25 on 1:00) w/50 drill

6 str

 2 sets of 6 repetitions of 25’s send-off on 1’, sprint into the wall ALL OUT, NO BREATH the last 6 strokes
An. Threshold EN 3

3 – 4 ½ OB

Paddles optional

 35′ x 100 w/ 30” to 40” 100’s observe the recommended resting intervals.  Stroke choice, prefer NO free
Kick Set 20′ x 50 w/10″ Fins EY {b, s, b, s 50’s w/15″ rest until 15′ finish
Date: 01-29-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 1, 1, 1 100 @ BBDPS, 100 @ 1OB, 100 @ 2OB, 100 @ 3OB, 100 @ 4OB, restart until 15’ are finished.  For additional explanations please go to Basics
Aerobic Training EN2

1½ to 2 ½ OB

Equipment:  paddles optional

 40′ x (5 x 100 w/10”) w/20” E

Count A to J

 Swim 500’s broken with 10” after each 100, take 20” rest after 5, repeat until 40′ pass

EVERY 3RD – 25 IN EVERY 100 TAKE IT UP TO 1 – 2 STROKES OVER YOUR PACE.
An. Threshold EN 3

3 to 4 OB

Equipment:  fins optional

 25′ x (2 x 100w/15”) w/45″ Y

Count A to D

 Swim 200’s butterfly, broken as (2 x 100 w/15”), take 45″ rest after the second one.  Repeat until 25′ are finished.  Use fins, if you want to
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 swim and at the end.
Date: 01-30-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 1, 2, 1, 2, 1, 2 100 @ BBDPS, 200 @ 1OB, 100 @ 2OB, 200 @ 3OB, 100 @ 4OB, 200 @ BBDPS until 20’ are finished.  For additional explanations please go to Basics
Aerobic Training EN 2

Equipment: as noted

 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 taking 15″ rest between each.  Restart the set until 45′ are finished.  The reverse 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

 10 x 50 on 3:30 or 4’ swim an easy 100 after each effort 10x 50’s dive-in, choice of stroke.  Rest interval as shown.
Warm Down EN1 600 E, K, E, T, E, Y Very easy swim