• 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:

KRLS – IM:  Do one length each of Kick, Right arm, Left arm, Swim – in each of the 4 strokes, of the Individual Medley.  When you do the KICK segment stay on the streamline position until you need to breathe, on flY, breasT, & freE cross your thumbs and your hands side by side, in the front end, become your kick board; on bacK you stay at streamline position the whole way, but when you need a breath, break surface and continue kicking the rest of the length.  On RIGHT arm/LEFT arm: in E & K begin swimming the lap with the arm that you will use the whole lap, and on the first stroke place the other arm at your side; in Y & T on the first pull in Y and at the end of the pullout in T leave the arm not used down at the side before the recovery.  On fly breathe to the side of the arm that strokes, make sure it is perfectly straight at the elbow during ther recovery.  On back roll out both shoulders, pay attention to the roll with the hip opposite the arm that is stroking.  On breast, touch the fingers of the arm that is at your side every time with the heel as you recover the legs, please keep the hip and thigh as straight as possible.  On free, breathe to the side of the arm that is down; learn to drive the swimming arm, roll and breathe in a sequence, then set the head and stroke.  On the SWIM lap do your best balance and distance per stroke (5 strokes or less per length), in the 4 styles

Kicking set:

{4 x 25 on 60” kk w/board very fast

{1 x 100 E on 2’, breathe: 3, 5, 7, 9 or 3, 5, 3, 7 depending on ability

Alternate the 4x 25 kick with the 100 hypoxic, do the number of sets recommended or as many as you have time until your workout is over. Try to break 20” on the 25 kk, every time; if you kick slower than 30”pace go on 60”, slower than 45” go on 75”.  If the 2’ interval is not enough to swim, and restart the kicking set, go on 2:15 or 2:30.

Drill of the week:

Leap Frog/Dolphin:  Push off and touch the bottom with two hands, bring your knees to your stomach, place your feet on the floor and leap towards the surface.  As you glide up, leave your arms in the back end, when you break the surface take one butterfly stroke and breathe; prepare to do a pike dive, then follow your arms until you touch the bottom again, continue repeating a leap from the bottom and a fly stroke on the surface.

Reach and Touch and Glide side to side:  Swim freestyle with under water arm recovery, reach with one arm for the wall on top of the head, touch the leg with the other hand; roll the body and breathe on both sides, when you glide side to side.

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:  10-25-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x {KRLS – I.M. Please see BASICS – Warm up of the week
Sprint Set SP3 2 x (6 x 6 str. on 1’)

25

w/100 drill of the week –see BASICS- and repeat the set.  Do a different stroke each set.

2 sets of 6x 25 on 1’ send off.  Go ALL OUT no breath 6 strokes and swim very easy to the 25.  After 6 repetitions do a 100 drill
An. Threshold EN3

Intensity:  3 to 4 OB

Equipment: Paddles

For more on stroke count please go to TIPS

35’ x {1 x 100 w/30” A to B

{(2 x 100 w/10”) w/30” A to D

{(3 x 100 w/10”) w/30” A to F

{(4 x 100 w/10”) w/30” A to H

{(5 x 100 w/10”) w/60” A to J

{(6 x 100 w/10”) w/60” A to L

{(7 x 100 w/10”) done   A to N

Build a pyramid, 1x 100 rest 30”{ 2x 100, w/10” after 1, and w/30” after 2; 3x 100, w/10” after 1 and 2, and with 30” after 3; and so forth.  Use your pace from the first swim for the entire set.  It will be difficult if you go too fast on the first swim.  Count strokes – Watch the limit OB.  If you finish 6x 100 before 35’, go to 700.
Kick Set 3 x {4 x 25 kk w/board on 60”

{1 x 100 E breathe 3, 5, 7, 9 or  3, 5, 3, 7

Please see BASICS – Kicking Set
Date: 10-26-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x {KRLS – I.M. Please see BASICS – Warm up of the week
Prolonged Sprint SP3 2 x (4 x 25 on 2:15)

100

w/100 drill of the week

2 sets of 4x 100 on 2:15.  Dive in 25’s, all out, no breathe, and swim easy to the 100.  After 4 repetitions do a 100 drill – see BASICS.
Aerobic Training EN2

Intensity:  1½ to 2½ OB

Equipment: Paddles & Zoomers or Fins

45’ x {(2 x 200 w/20”) w/30” A to H

{(4 x 100 w/15”) w/30”

Keep your pace and stroke count even.

If you start too fast you may not last.

If the resting interval is not adequate, it means you are swimming too fast, check your stroke count.

This is a set of broken 400’s, one time 2x 200’s and one time 4x 100’s.  If you swim in 2:10 you will leave on 2:30 and repeat 2:10, to leave on 2:40, so the 400’s are on 5:10; then if you swim in 1:05 you will leave on 1:20 and every fourth one take 30” rest so the 400 broken in 100’s is on 5:30 (aprox.)

Bottom line, watch the resting intervals as recommended, and maintain pace for the duration of the set.

Kick Set 1 x {4 x 25 kk w/board on 60”

{1 x 100 E breathe 3, 5, 7, 9 on 2’

or 3, 5, 3, 7

Please see BASICS – Kicking Set
Date: 10-27-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x {KRLS – I.M. Please see BASICS – Warm up of the week
Aerobic Training EN2

Intensity:  1½ to 3 OB

Equipment:  None

40’ x (10 x 100 w/10”) w/60”  K or T

Count: A to T  stopping every 2nd  letter:

A-B rest 10”, C-D rest 10”, E-F rest 10” and so on, until S-T rest 60”.

40’ x 100’s w/10” almost continuous swimming, repeat 10x 100 until 1000 and take 60”.  Swim back or breast, at the best possible pace so you last 40’.
Resistance to Speed SP3

6 to 7 OB

Equipment:  Buckets or parachutes, with belt to tie on waist

2 x {8, 10(11), 12(14), 14(17) str. on 2:15}

50

Make sure you can make 14 strokes before you attempt 17 strokes all out no breath.  First set ascending count, second set descending the count.

Swim 50’s dive in and race the number of strokes listed, every time you make it all out, no breathe, you advance to the next stroke count, then swim easy to the 50.  You may choose any style.  You can increase 8, 10, 12, 14 if going to 17 is too difficult.   If you have buckets do not dive in.
Warm down EZ swim until you recover HR < 90 Loosen down, after this GREAT workout
Date: 10-28-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x {KRLS – I.M. Please see BASICS – Warm up of the week
In Motion Speed SP3 2 x (4 x 50 on 1:30)

6 str

w/50 drill of the week

Practice finishes:  2 sets of 4x 50 with the last 6 strokes into the wall ALL OUT, no breath, after 4 repetitions, do 50 drill – see BASICS
An. Threshold EN 3

Intensity:  3 to 4 OB

Equipment: Paddles option

33’ x {(10 x 50 w/10”) w/60” A to J This is a set of broken 500’s.  Notice the resting interval and get into a send off on your very first swim restart until 33’ finish.
Kick Set 2 x {4 x 25 kk w/board on 60”

{1 x 100 E breathe 3, 5, 7, 9, on 2’

or 3, 5, 3, 7

Please see BASICS – Kicking Set
Date:  10-29-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x {KRLS – I.M. Please see BASICS – Warm up of the week
Aerobic Training EN2

Intensity:  1½ to 3 OB

45’ x {1 x 100 w/10” A to B

{1 x 200 w/15” A to D

{1 x 300 w/20” A to F

{1 x 400 w/25” A to H

{1 x 500 w/30” A to J

Swim 100, 200, and 300 choosing one stroke Y, K or T for each distance, you must use all 3 strokes; then swim a 400 IM and a 500 Free, restart until 45’ are finished.
An. Threshold EN 3

Intensity:  3 to 4 OB

Count: A to B

Equipment:  Fins optional

25’ x (4 x 25 w/10”) w/30”

Stroke: E or Y or alternate E and Y

Repeat broken100’s, plenty of rest to go fast, but stay on an even send-off.
Kick Set 1 x {4 x 25 kk w/board on 60”

{1 x 100 E breathe 3, 5, 7, 9

or 3, 5, 3, 7

Please see BASICS – Kicking Set
Date:  10-30-2021 Workout Today HAPPY HALLOWEEN
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x {KRLS – I.M. Please see BASICS – Warm up of the week
Aerobic Training EN 2

Intensity:  2 to 3 OB

45’ x {100 IM w/10”

{25 Y          “

{100 K       “

{25 Y         “

{100 T        “

{25 Y         “

{100 E        “

{25 Y         “

{100 rev. IM w/30”

Fun set short swims and short rest you may cut the rest in between the 25’s to 5” if you prefer; at the end of the reverse IM take 20” to 30” rest to drink and restart until 45’ finish.  Watch your technique count strokes.  Work on your streamline glides, this is an aerobic warm-up for the next set, please save your energy.
Lactate Anaerobic Power SP2

Intensity:  6 to 7 OB

2 x (8 x 25 on 2’) w/3’ Very fast swimming.  Do active rest, at least swim a 25 easy after each 25 fast, and swim a 100 after 8 repetitions.  Dive in every time.
Warm Down EN1 EZ swim until you recover HR < 90 Loosen down, after this GREAT workout!!!