| Warm Up EN1 | 20’xIMmix {EKTY
{KTYE {TYEK {YEKT |
200 @ BBDPS
200 @ 1 OB 200 @ 2 OB 200 @ 3OB |
Full stroke warm-up. Please see BASICS if you need more explanations.
|
| Sprint Set SP3 | 2 x (4 x 6 str on 1:30) w/50 drill of the week
50 |
2 sets of 4 repetitions of 6 strokes all out, no breath, then EZ to the 50; after a set of 4 swim 1x 50 drill, see BASICS | |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Hand Paddles |
40’ x {(4 x 100 w/20”) w/30”
{(8 x 50 w/15”) w/30” {( 16 x 25 w/10”) w/30”
|
40 minutes of broken 400’s. The rest is 30”, after each, notice that the 400’s are broken into: 100’s, 50’s and 25’s, follow the resting intervals and maintain pace. | |
| Kick Set | 1 x{Race Board E Y T Kuw
{Arrow Board E Y T K On 1:40 each 50 |
Please see BASICS for more detailed explanations, if you need them. | |
| Warm Up EN1 | 15’xIMmix {EKTY
{KTYE {TYEK {YEKT |
100 @ BBDPS
100 @ 1 OB 100 @ 2 OB 100 @ 3OB 100 @ 4OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| Prolonged Sprinting SP3 | 2 x {(4 x 5str.+ turn + 3 str. on 2:15)
75(50) + mid pool Swim 50 drill after each set of four sprints |
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 cannot make the sendoff. | |
| Aerobic Training EN2
Intensity: As specified in each swim Equipment: Paddles and Fins |
45’ x {1 x 100 w/10” at 1 OB
{1 x 100 w/15” at 1½ OB {1 x 100 w/20”to 30” at 2 OB |
Sets of 3x 100 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get, find your pace from the first swim | |
| Kick Set | 1 x{Race Board E Y T Kuw
{Arrow Board E Y T K On 1:40 each 50 |
Please see BASICS for complete explanations. | |
| Warm Up EN1 | 15’xIMmix
{EKTY {KTYE {TYEK {YEKT |
100 @ BBDPS
100 @ 1 OB 100 @ 2 OB 100 @ 3OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| Aerobic Training EN2
Intensity: 1½ to 3 OB Equipment: Swimmers None Triathletes Pad & Fins |
45’ x {1 x 100 w/10”
{1 x 200 w/15” {1 x 300 w/20” {1 x 400 w/25”
|
Build a pyramid: Swimmers all IM add 1x 25 of each stroke until 45 minutes is finished. Triathletes swim 100 naked, 200 paddles, 300 fins, 400 both, then, when you build to the 400 if time is not finished, work your way back down and back up, until time is up. | |
| Resistance to Speed SP3
6 to 7 OB Equipment: swim dragging a bucket tied to your waist |
2 x {8, 10(11), 12(14), 14(17) strokes on 2’}
50 Make sure you can make 14 strokes before you attempt 17 strokes all out no breath. |
Swim 50’s dive in and race the number of strokes listed, every time you make it all out, no breath, you advance to the next larger number of strokes. You may choose any style. | |
| Warm down | 600 EZ free breathe 3, 5, 7 | Do an EZ hypoxic swim to loosen down | |
| Warm Up EN1 | 20’xIMmix {EKTY
{KTYE {TYEK {YEKT |
200 @ BBDPS
200 @ 1 OB 200 @ 2 OB 200 @ 3 OB 200 @ 4 OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| In Motion Speed SP3 | 3 x (4 x 25 on 1:10”) w/50 drill
6 str. |
Practice finishing. 3 sets of 4 repetitions; do the last 6 strokes into the wall all out, no breath. Do 50 drill of the week after 4. | |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Paddles or fins optional |
35’ x {(3 x 100 w/20”) w/ 45”
{(6 x 50 w/15”) |
Swim 300’s broken in 100’s and 50’s, the rest is 45” after 300. Do with the least possible but maintain the pace of your 1st swim. | |
| Kick Set | 2 x{Race Board E Y T Kuw
{Arrow Board E Y T K On 1:40 each 50 |
Please see BASICS for complete explanations. | |
| Warm Up EN1 | 15’xIMmix {EKTY
{KTYE {TYEK {YEKT |
100 @ BBDPS
100 @ 1 OB 100 @ 2 OB 100 @ 3 OB 100 @ 4 OB |
Full stroke warm-up. Please see BASICS if you need more explanations. |
| Aerobic Training EN2
Intensity: 1½ to 3 OB |
45’ x 200 IM w/20” | 200’s IM observe the recommended resting interval, maintain time of 1st swim | |
| Anaerobic Threshold EN3
Intensity: 3 to 4½ OB Equipment: Fins optional |
25’ x 50 w/20” Choice of Stroke | 25 minutes of 50’s work the walls, turns and streamline glides, maintain pace. | |
| Kick Set | 2 x{Race Board E Y T Kuw
{Arrow Board E Y T K On 1:40 each 50 |
Please see BASICS for complete explanations. | |
| Warm Up EN1 | 15’xIMmix {EKTY
{KTYE {TYEK {YEKT |
100 @ BBDPS
200 @ 1 OB 100 @ 2 OB 200 @ 3OB 100 @ 4OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| Aerobic Training EN 2
Intensity: 1½ to 3 OB Equipment: Fins |
40’ x {(3 x 100 w/15”) w/20”
{(2 x 50 w/15”) w/20” Restart until time is finished |
3x 100: 1 – E, 1 – IM, 1 – 4th best stroke
2x 50: side kk w/fins |
|
| Sprint Set SP3 | 4 x 5str on 1:30 w/50 drill
50 |
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 |
2x (2 x 100 on 6’)w/10’ A to B
Swim an EZ 200 after each race |
Dive in 100’s, as fast as you can every swim. If any swim is 5% slower than the one before, stop set | |
| Warm Down EN1 | 400 to 600 EZ | Continue swimming after the last 100 until H.R.< 90 | |
