3-18 |
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| Warm Up EN1 | 20′ x EKTY x 1, 2, 3, 4 | 100 @ BBDPS, 200 @ 1OB, 300 @ 2OB, 400 @ 3OB | ||
| Sprint Set SP3 | 3 x (4 x 6 str on 1:15) w/50 drill
50 |
3 sets of 4 repetitions of 6 strokes from push off, ALL OUT, NO BREATH; swim easy to the 50, restart on the 1:15; after 4 rep’s, do a 50 drill of the week. See Basics | ||
| An. Threshold EN3
Intensity: 3 to 4 OB |
30′ x {(1 x 200 w/30″ to 40″
{(1 x 400 w/40″ to 50″ |
Repeat 1x 200, 1x 400, until 35’ finish. Observe the resting intervals. | ||
| Kick Set | 20′ x 200 w/20″ Fins EY {b, s, b, s | 200’s w/20″ rest until 15′ finish | ||
| VO2max SP1
Intensity: 4 ½ to 5 ½ OB |
12 x 50 on 1:30 | Repeat 12x 50 leaving every 1’30”
T or K or Y min. 45” rest. |
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3-19 |
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| Warm Up EN1 | 15′ x EKTY x 3, 2, 1 | 300 @ BBDPS, 200 @ 1OB, 100 @ 2OB |
| Prolonged Sprint SP3 | 2 x {6 x (5 + turn + 3) on 2:15
100 or (50) W/50 drill, after 4 repetitions On the first set do freestyle and 4th best stroke, on the second set choose your 2nd and 3rd best strokes. |
2 sets of 6 repetitions of 5 strokes + turn + 3 strokes ALL OUT, no breath, then swim easy to the 100 or 50 and back to mid pool, restart every 2:15”. Start from “mid pool” or a distance from the wall at which you need 5 strokes to get to the wall. In fly, you will breathe at the wall, breast rhythm requires to breathe every stroke, and on back your face is out of the water. |
| Aerobic Training EN2
Count: (A to K) x 3 Intensity: 1½ to 2½ OB Paddles and Zoomers or Fins |
45′ to 65’ x 1650 w/1:30 rest | Swim 1 mile 2 or 3 times count (A to K) x 3, try to swim a linear set, maintain your pace do not slow down. Count, keep the stroke cycles the same for the duration of the set. |
| Kick Set | 10′ x 100 w/15″ Fins EY {b, s, b, s | 100’s w/15” rest for 10 minutes |
3-20
| Warm Up EN1 | 20′ x EKTY x 2, 2, 2… | 200 @ BBDPS, 200 @ 1OB, 200 @2OB… |
| Aerobic Training EN2
Intensity: 1½ to 2½ OB |
45′ x 200 w/15” to 20” | Swim 200’s, one of each stroke, observe the rest intervals. One each: Y, K, T, E, and IM. |
| VO2 max SP1
Intensity: 4½ to 5½ OB |
20’ x 100 w/60” to 75” A to B | Swim 100’s dive in and race try to make it with as few breaths as possible, including no breath for the more advanced athletes in and out of the turns |
| Warm down | Swim until H.R. < 100 in 60″ | Easy swimming check heart rate every 3′ to 5′ |
| Warm Up EN1 | 20′ x EKTY x 4, 3, 2, 1 | 400 @ BBDPS, 300 @ 1OB, 200 @ 2OB, 100 @ 3 OB |
| In Motion Speed SP3 | 2 x {(6 x 25 on 1:10) w/50 drill
6 str |
2 sets of 6 repetitions of 25’s, sprint into the wall all out, no breathe the last 6 strokes |
| An. Threshold EN 3
Intensity: 3 – 4½ 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 |
3-21
| Warm Up EN1 | 15′ x EKTY x 1, 1, 1… | 100 @ BBDPS, 100 @ 1OB, 100 @ 2OB, 100 @ 3 OB… |
| Aerobic Training EN2
1½ to 2½ OB |
40′ x 500 w/20” to 30” A to J | Swim 500’s take 20” to 30” rest, repeat until 40 minutes |
| An. Threshold EN 3
3 to 4 OB Fins optional |
25′ x 200 w/45” Y count A to D | Swim 200’s take 45” at the end, repeat until 25′ |
| 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. |
3-22
| Warm Up EN1 | 20′ x EKTY x 4, 4, 2 | 400 @ BBDPS, 400 @2OB, 200 @4OB |
| Aerobic Training EN 2
Intensity: 2 to 3 OB |
45′ x {6 x 100 rev. IM w/15“
{12 x 50 kk belly-side w/fins w/10“ {6 x 100 3rd-4th-3rd-4th w/15“ {12 x 50 kk back-side w/fins w/10” |
Repeat each swim as written, taking 15″ rest between each. Restart until 45′ are finished. The rev. IM is ETKY, the 100’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 |
| Lact. An. Tolerance SP2
5 ½ to 7 OB |
4 x 200 w/10’ | 4x 200’s dive-in, choice of stroke. Interval as shown. Try to swim an easy 200 after each effort. |
| Warm Down EN1 | 600 E, K, E, T, E, Y | Easy swim on E breathe e/5 |
