| Warm Up EN1 | 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS, 1OB, 2OB, 3OB… |
Please see BASICS, for full set explanations |
| Kick Set | 3 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breathe} |
Please see BASICS, if you need more explanations |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Count: (A to P) or 4x (A to D) Equipment: Hand Paddles |
35’ x (4 x 200 w/30”) w/75”
3rd 50 @ 4½ to 5½ OB |
Repeat broken 800’s (4x 200) until 35’ are finished, rest 30” after ea. 200 and 75” after 4x.
3rd 50 @ 4½ to 5½ OB – Olbrecht… |
| Sprint Set SP3 | 2 x {(6 x 6 str on 1’) w/50 drill
25 |
2 sets of 6x 25, push off and swim all out, no breath until 6 strokes, then swim easy to the 25. In E & K 6 strokes are 12 digs, in Y & T 6 extensions to the front. |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS |
Please see BASICS, for full set explanations |
| Kick Set | 2 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breath} |
Please see BASICS, if you need more explanations |
| Aerobic Training EN2
Intensity: 1½ to 2½ OB Equipment: Paddles and Fins |
50’ x 800 w/40” A to P
700 w/35” A to N 600 w/30” A to L 500 w/25” A to J 400 w/20” A to H 300 w/15” A to F 200 w/10” A to D 100 w/5” A to B |
Swim a pyramid, start at 800 and keep going to the 100, take 5” rest per 100 of swim, at the 800 take 40”, at the 700 rest 35”, at the 600 rest 30”, and so on till you get to the 200 with 10”, and finish with a 100. Maintain a steady pace. |
| Prolonged Sprinting SP3 | 2 x {(6 x 25 on 2’) w/50 drill
50 |
2 sets of 6 repetitions – dive-in 25’s all out, no breath, if possible. Work on start, break and maximum acceleration. Swim easy to the 50 and restart on recommended send-off. |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS |
Please see BASICS, for full set explanations |
| Aerobic Training EN2
Intensity: 1½ to 3 OB Equipment: None |
45’ x {(5 x 100 w/10” to 15”) w/20”
Y, K, T, E, IM Count: A to B |
Sets of 5x 100 w/10” rest after every 5 take 20” rest, to drink, swim 1x 100 of each stroke and 1x IM. Restart until 45’ finish |
| VO2 max EN3
Intensity: 4½ to 5½ OB |
3 x 400 w/2’ to 2:30, swim 50 EZ
Count: A to H |
These swims are approximately 87% to 92% efforts from your best time. |
| Kick Set | 1 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breath} |
Please see BASICS, if you need more explanations |
| Warm Up EN1 | 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS |
Please see BASICS, for full set explanations |
| Kick Set | 2 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breathe} |
Please see BASICS, if you need more explanations |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Paddles optional |
30’ x {1 x 100 w/30” A to B
{1 x 200 w/40” A to D {1 x 300 w/50” A to F {1 x 400 w/60” A to H |
Swim 100, 200, 300, and 400. Please observe the resting intervals. Restart until the 30’ are finished.
3rd – 25 in every 100 up intensity 1-1½ over pace |
| In Motion Speed SP3 | 3 x {(4 x 50 on 1:30) w/50 drill
6str |
“Olympic” Finishes. Swim 3 sets of 4x 50 go easy until six strokes out of the finish, then sprint all out no breath and touch, not “grab” the wall. Swim a 50 drill after 4. Choose a different stroke each set. |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS |
Please see BASICS, for full set explanations |
| Aerobic Training EN2
Intensity: 1½ to 3 OB |
40’ x {400 IM w/20”
{400 E w/20” Count: A to H |
Swim 1 x 400 IM and then 1 x 400 free watch the resting intervals. |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Fins – optional |
30’ x 200 w/30” – 45” K
Count: A to D |
200 backstroke, work on the 15 yards under water dolphin kick |
| Kick Set | 1 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breathe} |
Please see BASICS, if you need more explanations |
5-4-19:
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS |
Please see BASICS, for full set explanations |
| Aerobic Training EN 2
Intensity: 1½ to 3 OB Equipment: Fins |
40’ x {1 x 100 IM w/15”
{2 x 25 kk on 45” {1 x 100 4th best w/15” {2 x 25 kk on 45” {1 x 100 3rd best w/15” {2 x 25 kk on 45” {1 x 100 2nd best w/15” {2 x 25 kk on 45” |
The swim portions are at the intensity prescribed in the Energy System, working on 3rd and 4th best strokes. The kick portions should be flutter or dolphin with fins underwater. |
| Sprint Set SP3 | 4 x 5 str on 1:30 w/50 drill
50 |
4 repetitions of 5 strokes all out no breath, then swim EZ to the 50 |
| Lactate anaerobic tolerance SP2
Intensity: 6 to 7 OB |
8 to 10 x 50 on 3:30 | 1 set of 10 repetitions go as fast as you can, do active rest in between each, swim 100 EZ between each. |
| Warm Down EN1 | 1000 S K P S, changing strokes | 1000 swim, kick, pull, swim |
