• BB&DPS – Best Balance & Distance Per Stroke: 5 strokes or less in the 4 styles in a short course pool, 10 strokes or less in long course – “Tai Chi Swimming.”  Please go to T.I.P.S. for a more detailed explanation.
  • OB          Over Best:  # of strokes recommended over your BBDPS count
  • TOR        Turn Over Rate
  • Y             FlY
  • K             BacK
  •              BreasT
  • E              FreE
  • uw           Underwater
  • kk            Kick
  •  ‘              Minutes
  • “              Seconds
  • w/            with: utilized to indicate a number of seconds of rest between repetitions
  • on:          to indicate that everyone will do a repetition on a set send-off
  • Description of Training Set:  25’ x (5 x 100 /10”)w/30” – During 25 minutes, you swim sets of 5 one-hundreds taking 10 seconds to rest after each and taking 30 seconds rest after 5.

Warm up:

KRLS – IM:  Do one length each of Kick, Right arm, Left arm, Swim – in each of the 4 strokes, of the Individual Medley.  When you do the KICK segment stay on the streamline position until you need to breathe, on flY, breasT, & freE cross your thumbs and your hands side by side, in the front end, become your kick board; on bacK you stay at streamline position the whole way, but when you need a breath, break surface and continue kicking the rest of the length.  On RIGHT arm/LEFT arm: in E & K begin swimming the lap with the arm that you will use the whole lap, and on the first stroke place the other arm at your side; in Y & T on the first pull in Y and at the end of the pullout in T leave the arm not used down at the side before the recovery.  On fly breathe to the side of the arm that strokes, make sure it is perfectly straight at the elbow during ther recovery.  On back roll out both shoulders, pay attention to the roll with the hip opposite the arm that is stroking.  On breast, touch the fingers of the arm that is at your side every time with the heel as you recover the legs, please keep the hip and thigh as straight as possible.  On free, breathe to the side of the arm that is down; learn to drive the swimming arm, roll and breathe in a sequence, then set the head and stroke.  On the SWIM lap do your best balance and distance per stroke (5 strokes or less per length), in the 4 styles

Kicking set:

{4 x 25 on 60” kk w/board very fast

{1 x 100 E on 2’, breathe: 3, 5, 7, 9 or 3, 5, 3, 7 depending on ability

Alternate the 4x 25 kick with the 100 hypoxic, do the number of sets recommended or as many as you have time until your workout is over. Try to break 20” on the 25 kk, every time; if you kick slower than 30”pace go on 60”, slower than 45” go on 75”.  If the 2’ interval is not enough to swim, and restart the kicking set, go on 2:15 or 2:30.

Drill of the week:

  1. a) Catch-up Free on the sides: Swim freestyle with a kickboard, when you roll on your side turn the board perpendicular to the water, with the hand of the recovery arm grab the board at the top, and swim with the arm on the bottom. Alternate rolling side to side, and always grab the board at the top, pay attention to rolling the hip and shoulder axis together as a unit.  Keep the head set, only move it to breathe.
  2. b) Fake Arm recovery: Swim freestyle, the recovery arm will recover twice, one time to take a breathe and reset the arm at the back end while you reset the head, then recover the second time and swim the other arm for real. On the other arm recovery, repeat: recover to take a breath, reset the arm and the head, then recover and swim for real.  Pay attention to keeping the leading arm steady in the front end while you do the fake arm recovery.
Date:  08-30-2021 Workout Today LABOR DAY – DOUBLE PRACTICE
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x {KRLS – I.M. Please see BASICS – Warm up of the week
Kick Set 3 x {4 x 25 kk on 60”

{1 x 100 E breathe 3, 5, 7, 9 or 3, 5, 3, 7

Please see BASICS – Kicking Set
An. Threshold EN3

Intensity:  3 to 4 OB

Equipment: Paddles

For more on stroke count please go to TIPS

40’ x {1 x 100 w/20” A to B

{1 x 200 w/30” A to D

{1 x 300 w/40” A to F

{1 x 400 w/50” A to H

{1 x 500 w/60” A to J

{1 x 600 w/60” A to L

{1 x 700 w/60” A to N

Build a pyramid, 1x 100 rest 20”, 1x 200 w/30”.  Use your pace from the first swim for the entire set.  It will be difficult if you go too fast on the first swim.  Count strokes – Watch the limit OB.  If you finish 600 before 35’, go to 700.
Sprint Set SP3 2 x (6 x 6 str. on 1’)  W/100 drill of the week

25

2 sets of 6x 25 on 1’ send off.  Go ALL OUT no breath 6 strokes and swim very easy to the 25.  After 6 repetitions do a 50 drill –see BASICS- and repeat 2 more sets.  Do a different stroke each set.
Date:  08-31-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x {KRLS – I.M. Please see BASICS – Warm up of the week
Kick Set 2 x {4 x 25 kk on 60”

{1 x 100 E breathe 3, 5, 7, 9 or 3, 5, 3, 7

Please see BASICS – Kicking Set
Aerobic Training EN2

Intensity:  1½ to 2½ OB

Equipment: Paddles & Zoomers or Fins

50’ x {400 w/20” to 30”

Count:  A to H

Keep your pace even, both time and stroke count.  If you start too fast you may not last, if too slow, you will have too much left at the end.

This is a set of 400’s; the send off will depend on your first swim.  If you swim in 4:10 you will leave on 4:30 and repeat 11x, if you swim in 5:15 you will leave on 5:40 and repeat 9x, if you swim in 7:32 leave on 8’ and repeat 6x, and so forth.
Prolonged Sprint SP3 2 x (4 x 25 on 2:15)

100

W/50 drill of the week

2 sets of 4x 100 on 2:15.  Dive in 25’s, all out, no breathe, and swim easy to the 100.  After 4 repetitions do a 50 drill – see BASICS.
Date:  09-01-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x {KRLS – I.M. Please see BASICS – Warm up of the week
Aerobic Training EN2

Intensity:  1½ to 3 OB

Equipment:  None

45’ x 1000 w/45” to 60” K or T           Count: A to T 45’ x 1000’s w/60” almost continuous swimming, repeat 1000’s back or breast, at the best possible pace so you last 45’, if you repeat on 11:40 leave on 12:30 to 12:40 and swim 3x plus 600; on 14’, you will swim 3x, if you repeat on the 18’ you will swim 2x plus 300.  Use up the 45’.
VO 2 Max   SP1

Intensity:  4½ to 5½ OB

16 x 50 on 1:30 Y or K or T.  The send off can be set after your first repetition.

(No E, except triathletes and IM’rs)

Repeat 16x 50 at a solid effort, you must get 45” to 60” rest between each.  Adjust your send-off as needed
Warm down EZ swim until you recover HR < 90 Loosen down, after this GREAT workout
Date:  09-02-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x {KRLS – I.M. Please see BASICS – Warm up of the week
Kick Set 3 x {4 x 25 kk on 60”

{1 x 100 E breathe 3, 5, 7, 9

or 3, 5, 3, 7

Please see BASICS – Kicking Set
An. Threshold EN 3

Intensity:  3 to 4 OB

Equipment: Paddles option

35’ x {500 w/60”

Count:  A to J

This is a set of 500’s.  Notice the resting interval and get into a send off on your very first swim restart until 35’ finish.
In Motion Speed SP3 2 x (6 x 50 on 1:30)

6 str

W/100 drill of the week

Practice finishes:  2 sets of 6x 50 with the last 6 strokes into the wall ALL OUT, no breathe, after 6 rep’s do 100 drill – see BASICS
Date:  09-03-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x {KRLS – I.M. Please see BASICS – Warm up of the week
Aerobic Training EN2

Intensity:  1½ to 3 OB

45’ x {1 x 100 w/15” A to B

{1 x 200 w/20” A to D

{1 x 300 w/25” A to F

{1 x 400 w/30” A to H    IM

{1 x 500 w/30” A to J     E

Swim 100, 200, and 300 choosing one stroke Y, K or T for each distance, you must use all 3 strokes; then swim a 400 IM and a 500 Free, restart until 45’ are finished.
An. Threshold EN 3

Intensity:  3 to 4 OB

Equipment:  Fins optional

30’ x 100 w/30” E or Y

Count:  A to B

Repeat 100’s, plenty of rest to go fast, but not all out, if you hold 1’ leave on 1:30 and repeat 20x if you hold 1:20 leave on 1:50 and repeat 16x, etc.
Kick Set 1 x {4 x 25 kk w/board on 60”

{1 x 100 E breathe 3, 5, 7, 9

or 3, 5, 3, 7

Please see BASICS – Kicking Set
Date:  09-04-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x {KRLS – I.M. Please see BASICS – Warm up of the week
Aerobic Training EN 2

Intensity:  2 to 3 OB

45’ x {100 IM w/10”

{25 Y          “

{100 K       “

{25 Y         “

{100 T        “

{25 Y         “

{100 E        “

{25 Y         “

{100 rev. IM w/30”

Fun set short swims and short rest you may cut the rest in between the 25’s to 5” if you prefer; at the end of the reverse IM take 20” to 30” rest to drink and restart until 45’ finish.  Watch your technique count strokes.  Work on your streamline glides, this is an aerobic warm-up for the next set, please save your energy.
Sprint Set – Alactic   EN3 4 x 5 str on 1:30   w/100 drill of the week

50

Sprint all out no breath 5 strokes, swim EZ to the 50, after 4 repetitions swim 50 catch up to the “U” and 50 fake arm recovery on Free.
Lact.  Anaerobic Tolerance SP2

Intensity:  6 to 7 OB

1 x 300 E w/8’   Count:  A to F

1 x 200 IM w/8’ Count:  A to D

1 x 100 stroke     Count:  A to B

Very fast and intense swimming.  Try your fastest.  Do active rest, at least swim a 200 after each swim.
Warm Down EN1 EZ swim until you recover HR < 90 Loosen down, after this GREAT workout!!!