8/26:
| Warm Up EN1 | 20’ x IM mix:
{EKTY {KTYE {TYEK {YEKT |
100 @ BBDPS
200 @ 1 OB 100 @ 2 OB 200 @ 3 OB 100 @ 4 OB |
Full stroke warm-up. Please see BASICS if you need more explanations; goal: 5 or less at BBDPS. |
| Sprint Set SP3 | 2 x (4 x 6 str on 1:20)
50 w/3 minutes of the drills 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, spend 3’ on the drills; see BASICS | |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Hand Paddles |
30’ x 400 w/30” to 45” w/3rd 25 in ea. 100 @ | 30 minutes of 400’s. The rest is 30” to 45”. Get on a send-off that allows you to hold pace. If you swim 4:15 to 4:30 go on 5’, if you swim 4:31 to 4:45 go on 5:15, if you swim 6:20 go on 7’ and so forth. | |
| Kick Set w/kkboard | 2 x {Race E Y T Kuw}
{Arrow E Y T K } On 1:40 each 50 |
Please see BASICS for more detailed explanations, if you need them. | |
8/27:
| Warm Up EN1 | 15’ x IM mix:
{EKTY {KTYE {TYEK {YEKT |
200 @ BBDPS
100 @ 1 OB 200 @ 2 OB 100 @ 3 OB |
Full stroke warm-up. Please see BASICS if you need more explanations; Goal: 5 or less at BBDPS. |
| Prolonged Sprinting SP3 | 2 x {(4 x 5str.+ turn + 3 str. on 2:15)
75(50) + mid pool w/3 minutes of the drills of the week |
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 OB
{1 x 200 w/15” at 1½ OB {1 x 200 w/20”to 30” at 2 OB |
Sets of 3x 200 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get | |
| Kick Set w/kkboard | 2 x {Race E Y T Kuw}
{Arrow E Y T K } On 1:40 each 50 |
Please see BASICS for more detailed explanations, if you need them. | |
8/28:
| Warm Up EN1 | 15’ x IM mix:
{EKTY {KTYE {TYEK {YEKT |
100 @ BBDPS
200 @ 2 OB 100 @ 4 OB 200 @ BBDPS |
Full stroke warm-up. Please see BASICS if you need more explanations; Goal: 5 or less at BBDPS. |
| Aerobic Training EN2
Intensity: 1½ to 3 OB Equipment: None |
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/ 90” to 120” | This is a very fast set; your H.R. must go to its maximum 180+. You must get minimum 90” rest and no more than 120” | |
8/29:
| Warm Up EN1 | 20’ x IM mix:
{EKTY {KTYE {TYEK {YEKT |
200 @ BBDPS
100 @ 1 OB 200 @ 2 OB 100 @ 3 OB |
Full stroke warm-up. Please see BASICS if you need more explanations; goal: 5 or less at BBDPS. |
| In Motion Speed SP3 | 2 x (6 x 25 on 1:15) w/3 minutes of the drills of the week
6 str. |
Practice finishing. 2 sets of 6 repetitions; do the last 6 strokes into the wall all out, no breath. Do 100 drill of the week after 6. | |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Paddles or fins optional |
30’ 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. | |
| Kick Set w/kkboard | 2 x {Race E Y T Kuw}
{Arrow E Y T K } On 1:40 each 50 |
Please see BASICS for more detailed explanations, if you need them. | |
8/30:
| Warm Up EN1 | 15’ x IM mix:
{EKTY {KTYE {TYEK {YEKT |
100 @ BBDPS
100 @ 1 OB 100 @ 2 OB 100 @ 3 OB 100 @ 4 OB 100 @ 5 OB |
Full stroke warm-up. Please see BASICS if you need more explanations; goal: 5 or less at BBDPS. Take the rest you need to make 4 and 5 OB crisp and fast. |
| 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 w/kkboard | 2 x {Race E Y T Kuw}
{Arrow E Y T K } On 1:40 each 50 |
Please see BASICS for more detailed explanations, if you need them. | |
8/31:
| Warm Up EN1 | 20’ x IM mix:
{EKTY {KTYE {TYEK {YEKT |
200 @ BBDPS
100 @ 1 OB 200 @ 2 OB 100 @ 3 OB 200 @ 4 OB |
Full stroke warm-up. Please see BASICS if you need more explanations; goal: 5 or less at BBDPS. Take the rest you need to get the intensity recommended. |
| 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” Restart until time is finished |
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/3 minutes of the drills of the week
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 |
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 | 600 to 800 EZ | Continue swimming after the last 100 until H.R.< 90 | |
