Date:  06-15-2020 Workout Today  
Energy System Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 1, 2, 3, 4 100 @ BBDPS, 200 @ 1 OB, 300 @ 2 OB, 400 @ 3 OB, for additional explanations please go to Basics
Sprint Set SP3 2 x (6 x 6 str on 1:20) w/50 drill

              50

 2 sets of 6 repetitions of 6 strokes ALL OUT, no breath; swim easy to the 50, restart on the 1:20; after 6 rep’s, do a 50 drill of the week.  See Basics
An. Threshold EN3

Broken 200’s and 400’s @ 3 to 4 OB <Olbrecht ¾ up to 5½> 

 30′ x {(2 x 100 w/ 15”) w/30″ A to D

        {(4 x 100 w/15”) w/45”  A to H

  Repeat 1x (2 x 100), 1x (4 x 100), until 35’ finish.  Observe the resting interval. 

In every 3rd 25 of each 100 up the TOR to 4½ to 5½. 
 Date:  06-16-2020 Workout Today  
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 3, 2, 1 300 @ BBDPS, 200 @ 1 OB, 100 @ 2 OB, for additional explanations please go to Basics
Prolonged Sprint SP3

The first set freestyle; then, the second set if you do:

 2 x {4 x (5 + turn + 3) on 2:15 } w/50 drill 

              100 or (50)  

  1. Fly you will breathe at the wall
  2. Breast rhythm requires to breathe every stroke
  3. Back your face is out of the water 
 2 sets of 4 repetitions of 5 strokes + turn + 3 strokes ALL OUT, NO BREATH.  Start from “mid pool” or a distance from the wall at which you need 5 strokes to get to the wall.  
Aerobic Training EN2

Count: (A to K) x 3

1 1/2 to 2 1/2 OB

Paddles and Zoomers or Fins

 45′ x {(2 x 500 w/30”) w/1:00 rest 

         {(7 x 150 w/20”) w/ 1:00

         {(20 x 50 w/10”) done

 Swim 2 or 3 broken 1000 meter or yards, count (A to J) x 2, then (A to U) 3 letters each time, and (A to T) 1 letter at a time, observe the resting intervals, swim a linear set, maintain your pace, and keep your stroke count constant.  Work your walls: perfect streamline glides after every wall.
Kick Set 10′ x 100 w/15″ Fins EY {b, s, b, s 100’s w/15″ rest until 15′ finish
Date:  06-17-2020 Workout Today  
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 2, 2, 2… 200 @ BBDPS, 200 @ 1 OB, 200 @ 2 OB, 200 @ 3 OB, for additional explanations please go to Basics
Aerobic Training EN2 

Intensity:  1½ to 2½ OB

 45′ x (4 x 50 w/5”) w/15”  Swim 200’s broken, one of each stroke and one IM, observe the rest intervals.  One each: Y, K, T, E, and IM.
Lactate Anaerobic Resistance SP2 Intensity:  6 to 7 OB 2 x {1 x 100 on 6’ 

      {2 x 50 on  3:30

 Swim 1x 100, and 2x 50 dive-in and race, try to make it breathing every 2 strokes, including no breath for the more advanced athletes in and out of the turns.  You may choose any style.
Warm down Swim until H.R. < 100 in 60″ Easy swimming check heart rate every 3′ to 5′
Date:  06-18-2020 Workout Today  
Energy System Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 3, 3, 3… 300 @ BBDPS, 300 @ 1 OB, 300 @ 2 OB, for additional explanations please go to Basics
In Motion Speed SP3 2 x {(6 x 25 on 1:00) w/50 drill

              6 str 

 2 sets of 6 repetitions of 25’s, sprint into the wall ALL OUT, NO BREATH the last 6 strokes 
An. Threshold EN 3  

3 – 4 ½ OB

Paddles optional

 30′ x  {(1 x 100) w/30”

         {(2 x 50 w/15”) w/ 30”

         {(4 x 25 w/10”) w/30”

 100’s broken observe the recommended resting intervals.  Stroke choice, prefer NO free, except triathletes.  
Kick Set 20′ x 50 w/10″ Fins EY {b, s, b, s 50’s w/10″ rest until 20′ finish
Date:  06-19-2020 Workout Today  
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 1, 1, 1, 1… 100 @ BBDPS, 100 @ 1 OB, 100 @ 2 OB, 100 @ 3 OB, 100 @ 4 OB and restart at BBDPS if time permits for additional explanations please go to Basics
Aerobic Training EN2

1½ to 2½ OB

 <Olbrecht ¾ up to 4½>

 40’x (5×100 w/10-15”)w/20-30” E  

Count A to J

 Every 3rd 25 pick up TOR  

 Swim 500’s broken into 100’s with 10 to 15” after each, take 20 to 30” rest after 5, repeat until 40′
An. Threshold EN 3

3 to 4 OB

Fins optional

 25′ x (4 x 50w/15”) w/45″ Y 

Count A to D 

 Swim broken 200’s butterfly w/15” between 50’s, take 45″ at the end; repeat until 25′ are finished.  Use fins, if you want to.
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.

Date:  06-20-2020

Workout Today

  

Energy System

Exercise Set

Exercise Description
Warm Up EN1 20′ x EKTY x 4, 4, 2 400 @ BBDPS, 400 @ 1 – 1½ OB, 200 @ 2-2 ½ OB swim, for additional explanations please go to Basics
Aerobic Training EN 2 45′ x {1 x 100 rev. IM w/15”

         {2 x 75 str-E-str w/15”

         {2 x 50 kk sides w/fins w/15”

         {2 x 25 no breath uw on 45”  

 Repeat each swim taking 15″ rest between each.  Restart the set until 45′ are finished.  The rev. IM is ETKY, the 75’s are 3rd best and 4th best strokes in each.  The 50’s are kicking 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 
Lactate  Anaerobic Tolerance SP2

5 ½ to 7 OB

 4 x 200 w/10’ rest

Try to swim an easy 200 after each effort.

 4x 200’s dive-in, choice of stroke.  Interval as shown, as fast as you can.  If at any repetition you slow down more than 5% compared to the fastest one, then you are finished.
Warm Down EN1 600 E, K, E, T, E, Y   Very easy swim