• BB&DPS – Best Balance & Distance Per Stroke: 5 strokes or less in the 4 styles in a short course pool, 10 strokes or less in long course – “Tai Chi Swimming.”  Please go to T.I.P.S. for a more detailed explanation.
  • OB          Over Best:  # of strokes recommended over your BBDPS count
  • TOR        Turn Over Rate
  • Y             FlY
  • K             BacK
  • T              BreasT
  • E              FreE
  • uw           Underwater
  • kk            Kick
  •  ‘              Minutes
  • “              Seconds
  • w/            with: utilized to indicate a number of seconds of rest between repetitions
  • on:          to indicate that everyone will do a repetition on a set send-off
  • Description of Training Set:  25’ x (5 x 100 /10”)w/30” – During 25 minutes, you swim sets of 5 one-hundreds taking 10 seconds to rest after each and taking 30 seconds rest after 5.

Warm up:

IM mix

200 {EKTY @ BB, 1OB

100 {KTYE @ 2OB

200 {TYEK @ 3, 4 OB

100 {YEKT @ 5 OB

 During the alloted time for warm up, swim in the order of ROLLING STROKES AND TEETER TOTTER STROKES: 200 at BBDPS/1 OB,  50 of ea. style, then a 100 of 2 strokes OB, then 200 of 3/4 strokes OB, and so forth until time is up. You can swim the stroke order by the 50 or 25 for variety.  COUNT STROKES, and learn Technique & Speed

Kicking set:

Race board/Arrow Board:  Swim 50’s: 25 very fast going down / 25 easy coming back E / E, free with free, Y /Y, fly with fly, T/T, breast with breast, Kuw / K, back dolphin underwater with back flutter on the surface.  Repeat 50’s on 1:40 or with 20” to 30” rest, between 50’s

Race Board Hold:  Place your elbows at the corners of the board, hands holding on the sides, face in water, head in line with the spine, breathe when you need, kick as fast as you can to the 25 yard or meter mark.  On the backstroke do not use a kick board.

Arrow Board Hold:  Place your hands under the board, cross your thumbs, keep your arms extended, carry the board on your knuckles, and practice body balance on the way back to the 50, keep your head in line with your spine until you need to breathe.  Learn to breathe without doggie paddling, steady hands, arch to lift the head in breaststroke and dolphin it’s easier for timing purposes, shoulders and heels come up together and chest and feet go down together; in freestyle you must kid a bit stronger while lifting the face to breathe, repeat no paddling with hands.

Drill of the week:

3 E – 2 K:  Swim 3 arm pulls on free, then roll and swim 2 arm pulls on back.  Breathe only on back.  Focus on maintaining the head set on the spine line and set the head to sky or to bottom right before the switch of the styles, do not let the leading arm move to stroke until the recovering arm is over the top, ready to re-enter the water to become the leading arm.  Work on a long water line with your body.  Letter “U” position in good balance, let the swimming arm catch up to the leading arm, be sure to keep the arms in line with the shoulder, hands never touch and at the instant that one armpit is to sky and the other faces the bottom, at the peak of the body roll, then the other arm will begin its propulsive action, recover to the “U” and then the first arm strokes again

Date:  06-28-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix200

{EKTY @ BB, 1OB 100

{KTYE @ 2OB 200

{TYEK @ 3, 4 OB 100

{YEKT @ 5 OB

 Full stroke warm-up.  Please see BASICS for explanations that are more detailed.
Sprint Set SP3 2 x (4 x 6 str on 1:20)  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 each set swim 1x 50 drill, see BASICS
Anaerobic Threshold EN3Intensity:  3 to 4 OBEquipment:  Hand Paddles 30’ x {(4 x 100 w/20”) w/30”

{(8 x 50 w/15”) w/30”

{(16 x 25 w/10”) w/30”

 30 minutes of broken 400’s.  The rest is 30”, after each, notice that the 1st,, 2nd, and 3rd 400’s are broken into 100’s, 50’s, and 25’s, follow the resting intervals and maintain pace.
Kick Set 3 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.
Date:  06-29-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix {EKTY                     {KTYE                     {TYEK                                        {YEKT 100 @ BBDPS100 @ 1 OB100 @ 2 OB100 @ 3OB100 @ 4OB Full stroke warm-up.  Please see BASICS for explanations that are more detailed.
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 (or the 50) + mid pool.  Restart on 2:15.  Go EZ to the 50 if you cannot make the sendoff, or you need more stand up rest.
Aerobic Training EN2Intensity:  As specified in each swimEquipment:   Paddles and Fins 40’ x {1 x 50 w/10” at 1 OB

{1 x 50 w/15” at 1 ½ OB

{1 x 50 w/20” at 2 – 2 ½OB

 Sets of 3x 50 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get.  Set up the pace of send-off on your first 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 more detailed explanations, if you need them.
Date:  06-30-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix {EKTY                     {KTYE                     {TYEK                                        {YEKT 100 @ BBDPS100 @ 1 OB100 @ 2 OB100 @ 3OB Full stroke warm-up.  Please see BASICS for explanations that are more detailed.
Aerobic Training EN2Intensity:  1½ to 3 OBEquipment:  None 40’ x {1 x 100 w/10” }{1 x 200 w/15” }

{1 x 300 w/20” }

{1 x 400 w/25” }

Every 3rd 25 in each 100 do it @ 3½ to 4½ OB

 Build a pyramid all IM; keep adding 1 – 25 of each stroke until 45 minutes are finished.When you build to the 400 if time is not finished, work your way back down, and back up until time is up.
Lactate Anaerobic Resistance SP2Intensity:  6 to 7 OB 4 to 5 x 100 on 7’Try to swim an easy 100 between efforts This is a very fast set; your H.R. must go to its maximum >180+.
Warm down 600 EZ free breathe 3, 5, 7 Do an EZ swim, humming while you stroke 3, 5 or 7 times, to loosen down
Date:  07-01-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 25’ x IM mix200

{EKTY @ BB, 1OB 100

{KTYE @ 2OB 200

{TYEK @ 3, 4 OB 100

{YEKT @ 5 OB

 Full stroke warm-up.  Please see BASICS for explanations that are more detailed.
In Motion Speed SP3 2 x (4 x 25 on 1:10’) w/50 drill

6 str.

 Practice finishing “racing to the wall.”  2 sets of 4x 25 repetitions; do the last 6 strokes into the wall all out, no breath.  Swim 50, “drill of the week” after 4.
Anaerobic Threshold EN3Intensity:  3 to 4½ OBEquipment:  Paddles or fins optional 25’ x  {(6 x 50 w/15”) w/30”

{(12 x 25 w/10”) w/30”

Count: A to F

 Swim 300’s broken in 50’s and 25’s, with 15” and 10” rest respectively, notice the rest is 30” after 300.  Maintain your pace of the 1st swim.
Kick Set 3 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.
Date:  07-02-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix {EKTY                     {KTYE                     {TYEK                                        {YEKT 100 @ BBDPS100 @ 1 OB100 @ 2 OB100 @ 3OB100 @ 4OB Full stroke warm-up.  Please see BASICS for explanations that are more detailed.
Aerobic Training EN2Intensity:  1½ to 3 OB 40’ x 100 IM w/10 to 15“ rest  100’s IM observe the recommended resting interval, maintain pace time of 1st swim for 20+  swims, or as many as you can.
Anaerobic Threshold EN3Intensity:  3 to 4 OBEquipment:  Fins optional 25’ x 50 w/15” to 20” Choice of Stroke 25 minutes of 50’s work the walls, turns and streamline glides, try to go on the shorter rest, 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.
Date:  07-03-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix200

{EKTY @ BB, 1OB 100

{KTYE @ 2OB 200

{TYEK @ 3, 4 OB 100

{YEKT @ 5 OB

 Full stroke warm-up.  Please see BASICS for explanations that are more detailed.
Aerobic Training EN 2Intensity:  1½ to 3 OBEquipment:  Fins 40’ x {(6 x 50 w/10”) w/20” #3, #6 @ 4OB         {(4 x 25 w/10”) w/20”

Restart until time is finished

 6x 50: 1 – E, 1 – 4th best stroke, 1 – E, 1 – 3rd best stroke, 1 – E, 1 – 2nd best stroke4x 25: belly, side, back, side/ kk  w/fins
Sprint Set SP3 4 x 5str on 1:30 w/50 drill

/50

 4x 5 strokes all out, no breath, and swim EZ to the 50.  Get ready to race.
Lactate Anaerobic Power  SP2

Intensity:  6 to 7 OB

 2 x (2 x 100 on 6’) w/10’     A to B

Swim an EZ 100 after each race

 Dive in 100’s, as fast as you can every swim.  Hardest set all week.  If any swim is 5% slower than the one before, you are done, stop repeating (remember, you cannot kill a dead horse).
Warm Down EN1 400 to 600 EZ Continue swimming after the last 100 until H.R.< 90