| Date: 11-30-2020 | Workout Today | Last week of the Season
Last meet of Season |
| 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 |
| Kick Set | 20′ x 200 w/20″ Fins EY {b, s, b, s | 200’s w/20″ rest until 20′ finish |
| An. Threshold EN3
Intensity: 3 – 4 OB Equipment: Paddles |
30′ x {(4 x 50 w/10”) w/30″ A to D
{(8 x 50 w/10”) w/45” A to H |
Repeat 1x (4 x 50), 1x (8 x 50), until 30’ finish. Observe the resting interval. |
| Sprint Set SP3 | 2 x (4 x 6 str on 1:30) w/100 drill
50 Drill: Shark stroke Russian breaststroke |
2 sets of 4 repetitions of 6 strokes ALL OUT, no breath; swim easy to the 50, restart on the 1:30; after 4 rep’s, do a 50 drill of the week. See Basics |
| Date: 12-01-2020 | 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 |
| Kick Set | 10′ x 100 w/15″ Fins EY {b, s, b, s | 100’s w/15″ rest until 15′ finish |
| Aerobic Training EN2
Count: A to R on 150’s A to T on 100 & 50 Intensity: 1½ to 2½ OB Paddles and Zoomers or Fins |
45′ x {(6 x 150 w/15-20”) w/1:30 rest
{(10 x 100 w/10-15”) w/ 1:30’ {(20 x 50 w/05-10”) w / 1:30’ |
Swim 150’s, 100’s and 50’s, watch the duration of rest intervals. Work on a linear set, maintain your pace, and keep your stroke count constant. Work your walls: perfect streamline glides after every turn. |
| Prolonged Sprint SP3 | 2 x {(4 x (5 + turn + 3) on 2:15)
75 or (50) w/100 drill after each set of 4 First set swim freestyle, second set choose your best stroke other than free. |
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. The first set freestyle; then, the second set if you do:
a) Fly you will breathe at the wall b) Breast rhythm requires to breathe every stroke, c) Back your face is out of the water (watch your nose) |
| Date: 12-02-2020 | 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
1½ to 2½ OB |
45′ x 5 x (4 x 50w/5”) w/15” | Swim 200’s broken, one of each stroke, observe the rest intervals. One each: Y, K, T, E, and IM. |
| Resistance to Speed SP3
Maximum Acceleration |
2 x {8, 10(11), 12(14), 14(17) strokes
50 On 2:15. 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, and advance to the next stroke count. You may choose any style. If you do breast, you can breathe every stroke, rhythm is more important than breath holding. |
| Warm Down | Continuous swimming until H.R. <100 in 60” | Check HR e/200 yards; learn to rest while you swim! |
| Date: 12-03-2020 | 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 |
| Kick Set | 20′ x 50 w/10″ Fins EY {b, s, b, s | 50’s w/10″ rest, repeat until 15′ finish |
| An. Threshold EN 3
3 – 4 ½ OB Paddles optional |
30′ x {(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. |
| In Motion Speed SP3 | 2 x {(4 x 25 on 1:00) w/100 drill
6 str |
2 sets of 4 repetitions of 25’s, sprint into the wall ALL OUT, NO BREATH the last 6 strokes. Swim 100 yards of drill of the week |
| Date: 12-04-2020 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 15′ x EKTY x 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 |
40′ x {(5 x 100 w/10”) w/20” E
{(10 x 50 w/05”) w/20” E Count A to J |
Swim 500’s broken with 10” after each 100 and 5” after each 50, take 20” rest at the end of J, repeat until 40′ |
| An. Threshold EN 3
3 to 4 OB Fins optional |
25′ x {(4 x 50w/15”)} w/45″
{(8 x 25w/10”)} w/45” Count A to D Stroke: Butterfly recommended |
Swim 200’s butterfly broken, take 45″ at the end, repeat until 25′ are finished. Use fins, if you want to. Triathletes, may switch stroke. |
| 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: 12-04-2020 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 15′ x EKTY x 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 |
40′ x {(5 x 100 w/10”) w/20” E
{(10 x 50 w/05”) w/20” E Count A to J |
Swim 500’s broken with 10” after each 100 and 5” after each 50, take 20” rest at the end of J, repeat until 40′ |
| An. Threshold EN 3
3 to 4 OB Fins optional |
25′ x {(4 x 50w/15”)} w/45″
{(8 x 25w/10”)} w/45” Count A to D Stroke: Butterfly recommended |
Swim 200’s butterfly broken, take 45″ at the end, repeat until 25′ are finished. Use fins, if you want to. Triathletes, may switch stroke. |
| 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. |
