• 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
  •              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:

{EKTY

{KTYE

{TYEK

{YEKT

During the time recommended for warm up, swim EKTY at BBDPS, then add 1 stroke OB on KTYE, then 2 strokes OB for TYEK, then 3 strokes OB on YEKT and keep adding a stroke, and restart the stroke order until time is up.  Swim the stroke order by the 25 = 100 or x 50 = 200 per row

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:

Scull toward your Feet.

Prone (on belly):  Place your arms above your head, flex your wrists so your palms face the wall you are coming from and your finger tips point to the sky as you sweep your hands in a figure “8” pattern, you will travel towards your feet.  Try not to kick, even though, you may have to do a bit of plantar dorsa-flexion (kicking with your instep backwards and downward), to keep your legs up, and level.

Supine (on back):  Place your arms above your head, flex your wrists so your palms face the wall you are coming from and your finger tips point to the bottom as you sweep your hands in a figure “8” pattern, you will travel towards your feet.  Do not kick, and try to keep your lungs as full of air as possible.

TRI-ATHLETE NOTES:

During warm-up triathletes are encouraged to swim the 4 styles, it is warm-up for the entire musculoskeletal system; furthermore, swimming breaststroke can help in a race situation in the event of a foot or calf cramp, the breast kick requires to flex the foot, the way to get rid of said cramps; swimming backstroke will help the triathletes to ‘find core’, connecting the hands to the power source, the hip rotation, while keeping the head set, (no need to turn the head to breathe); the butterfly, will make you more aquatic.  When swimmers do Individual Medley:  Y, K, T, and E:  FLY, BACK, BREAST, FREE; Tri-athletes swim:  Naked (no equipment), Paddles, Fins, Both

 

STROKE COUNT:

1 stroke in Y and T is one extension to the front end; count the letter at the breath and the number at the “glide.”  1 stroke in E and K is counted when both arms have completed a revolution, the letter for one hand, and the number for the other hand; count when the revolution is completed at hand entry.  The recommended “Number of Strokes OB” over best is for short course pools, if you train in a long course pool double the recommended number and add a stroke.  Obviously, the lack of turn and the extra distance makes a difference.  For example if the set reads swim at 1 ½ to 2 ½ OB, it means that in the long course pool you will swim at 4 to 6 strokes over your best stroke count.  We know that when you take more strokes you swim faster, up to a point that your style may suffer or tire you too quickly.  Pay attention: count strokes.  When equipment such as paddles and/or fins are used deduct ½ stroke from the OB for each accessory that you wear.

 Date:  10-18-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix

{EKTY

{KTYE

{TYEK

{YEKT

200

@ BBDPS200

@ 1 OB200

@ 2 OB200

@ 3OB

Full stroke warm-up.  Please see BASICS if you need more explanations.
SPECIAL  THIS WEEK 400 kk timed:  Accelerate turns by taking one arm stroke in as the other arm moves the board away toward the opposite side of the pool Use a kick board w/full arm extension, elbows on the corner of the board keep head in the water, in line when not breathing
Sprint Set SP3 2 x (4 x 6 str on 1:30) w/50 drill              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 EN3Intensity:     3 to 4 OBEquipment:  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.  W/30”rest after each, notice that the 400’s are broken into:  100’s, 50’s and 25’s, follow the resting intervals & hold 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.
Date:  10-19-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix

{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
SPECIAL  THIS WEEK 400 kk timed:  Accelerate turns by taking one arm stroke in as the other arm moves the board away toward the opposite side of the pool Use a kick board at full arm extension, elbows on the corner of the board keep head in the water, in line when not breathing.
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: Pad 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 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.
Date:  10-20-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix

{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

Tri’s: 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) on2’

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
Date:  10-21-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix

{EKTY

{KTYE

{TYEK

{YEKT

200 @ BBDPS

200 @ 1 OB

200 @ 2 OB

200 @ 3OB

200 @ 4OB

Full stroke warm-up.  Please see BASICS if you need more explanations
SPECIAL  THIS WEEK 400 kk timed: Accelerate turns by taking one arm stroke in as the other arm moves the board away toward the opposite side of the pool Use a kick board at full arm extension, elbows on the corner of the board keep head in the water, in line when not breathing;
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 strokes but maintain the pace of your 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.
Date:  10-22-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix

{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.
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 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.
Date:  10-23-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix

{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