For further explanations, please see BASICS.

Warm Up EN1

20’ x IM mix {EKTY

{KTYE

{TYEK

{YEKT

200 @ BBDPS/1OB

100 @ 2OB

200 @3OB/4OB

100 @ 1OB

200 @ 2OB/3OB

AN. Threshold

400 kick w/board

Sprint Set SP3

2 x (4 x 6 str on 1:15) w/50 drill of the week

  • 2 sets of 4 repetitions of 6 strokes all out, no breath, then EZ to the 50; after a set of 4 sprints, swim 1x 50 drill. 

Anaerobic Threshold EN3 Intensity: 3 to 4 OB

35’ x 400 w/30” to 45”

For advanced swimmers: On the 3rd lap of each 100 add 1 to 1½ strokes to pace, and immediately go back down to recommended OB

  • 35 minutes of 400’s. The rest is 30” to 45”. Get on a pace & send off, on the first one, that you will last.
  • If you swim 4:15 to 4:29 go on 5’, if you swim 4:30 to 4:44 go on 5:15, if you swim 6:20 go on 7’ and so forth.

Kick Set

3 x {Race Board E Y T Kuw

{Arrow Board E Y T K

On 1:40 each 50 or w/20” to 30” rest after each

Warm Up EN1

15’ x IM mix {EKTY: 200 @ BBDPS/ 1OB 100

{KTYE: 100 @ 2OB

{TYEK: @ 2OB 200 @ 3OB/4OB

{YEKT: 100 @ 5OB Full stroke warm-up.

Prolonged Sprinting SP3

2 x {(4 x 5str.+ turn + 3 str. on 2:15)

  • 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 do not get enough rest going 75.

Aerobic Training EN2: Intensity: As specified in each swim Equipment: Paddles and Fins

45’ x {1 x 200 w/10” at 1 – 1½ OB {1 x 200 w/15” at 1½ – 2OB {1 x 200 w/20”to 30” at 2½ – 3 OB

  • Sets of 3x 200 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get

Kick Set

2 x {Race Board E Y T Kuw

{Arrow Board E Y T K

  • On 1:40 each 50 or w/20” to 30” rest after each 

Warm Up EN1

15’ x IM mix {EKTY: 200 @ BBDPS/1OB

{KTYE: 100 @2OB

{TYEK: 200 @ 3OB/4OB

{YEKT:  100 @ 5OB

Aerobic Training EN2: Intensity: 1½ to 3 OB

45’ x {1 x 100 w/10” {1 x 200 w/15” {1 x 300 w/20” {1 x 400 w/25” {1 x 500 w/30” {1 x 600 w/35” {1 x 700 w/40”

  • Build a pyramid all IM, keep adding 1 – 25 of each stroke until 45 minutes are finished.

VO2 max SP1: Intensity: 4½ to 5½ OB

16’ x 200 w/75” to 90”

  • This is a very fast set; your H.R. must go to its maximum 180+. You must get minimum 75” rest and no more than 90”

Warm down

800 EZ free breathe 3, 5

  • Do an EZ hypoxic swim to loosen down

Warm Up EN1

20’ x IM mix {EKTY: 200 @ BBDPS/1OB

{KTYE: 100 @ 2OB

{TYEK: 200 @ 3OB/4OB

{YEKT: 100 @ 1OB

200 @ 2OB/3OB

In Motion Speed SP3

2 x (6 x 25 on 1:15) w/50 drill 6 str.

  • Practice finishing. 2 sets of 6 repetitions; do the last 6 strokes into the wall all out, no breath. Do 50 drill of the week after 6.

Anaerobic Threshold EN3: Intensity: 3 to 4 OB: Equipment: Paddles or fins

35’ x 300 w/30” to 45”

  • Swim 300’s, notice the rest can be 30” and up to 45”. Do with the least possible but maintain your pace of the 1st swim.

Aerobic KICK

10’ KICK w/SHOES

  • Continuous, non stop brace on wall

Kick Set

2 x {Race Board E Y T Kuw

{Arrow Board E Y T K

  • On 1:40 each 50 or w/20” to 30” rest after each 

Warm Up EN1

15’ x IM mix {EKTY: 200 @ BBDPS/1 OB

{KTYE: 100 @2OB

{TYEK: 200 @ 3OB/4OB

{YEKT:  100 @ 5OB

Aerobic Training EN2: Intensity: 1½ to 3 OB

40’ x 400 IM w/20”

  • 400’s IM observe the recommended resting interval, maintain time of 1st swim

Anaerobic Threshold EN3: Intensity: 3 to 4 OB Equipment: Fins optional

25’ x 100 w/30” to 40”

  • 25 minutes of solid 100’s, work the walls, streamlines and turns, try to go on the shorter rest, maintain pace.

Kick Set

1 x {Race Board E Y T Kuw

{Arrow Board E Y T K

  • On 1:40 each 50 or w/20” to 30” rest after each.

Warm Up EN1

20’ x IM mix {EKTY: 200 @ BBDPS/ 1OB

{KTYE: 100 @ 2OB

{TYEK: 200 @ 3OB/4OB

{YEKT: 100 @ 1OB

200 @ 2OB/3OB

Aerobic Training EN 2: Intensity: 1½ to 3 OB: Equipment: Fins

40’ x {(4 x 100 w/15”) w/20” {(2 x 50 w/15”) w/20”

  • 4x 100: #1 – E, #2 – IM, #3 – E, #4 – 4th best stroke 2x 50: side kk w/fins

Sprint Set SP3

4 x 5str on 1:30 w/50 drill

  • 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

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.

Warm Down EN1

400 to 600 EZ

  • Continue swimming after the last 100 until H.R.< 90