- 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 Drill: 4 kk Y, 7 kk K, 2 kk T, 7 kk E.
{IM Swim: Swim the 4 strokes in the Individual Medley order, YKTE @ your BB&DPS 5 strokes or less in 25 yd. pool).
4 kk Y: Lie on the ‘Y’ position, dolphin kick 4 times, on the 4th kick stroke and breathe; repeat the length of the pool.
7 kk K: Lie on the ‘I’ position (shoulder to the sky with arm parallel to body, hand on the thigh/arm pit to the bottom with arm above head in line with the body), flutter kick 4 times with the top leg, that allows for 3 kicks with the bottom leg, then stroke and lie on the other side and repeat the 7 kicks, count 4 kicks with the top leg.
2 kk T: Pull, breathe, kick, glide, hold your hands in front, then breathe, kick, glide; repeat 2 kicks for 1 pull; on the 2nd stroke think timing, shoulders and heels up together, down together.
7 kk E: Same as back: arm-pit to the bottom – shoulder to the sky, when you stroke one time, during the roll side to side, the nose goes past the water, and you count 4 kicks from the bottom leg (since both feet are kicking you do a total of 7 kicks), after you breathe, set head and stroke again back to the first side.
Continue repeating 1x IM drills, 1x IM swim until time is finished.
Kicking set:
{4 x 25 w/kickboard} on 45”
{4 x 25 E no breath }
The 25’s kk are fast; the 25’s E are brisk: work on setting the head (steady bowline), fast feet in a small space, and shoulder shifting.
Leave on 45” or a sendoff that allows you to get at least 20” rest on the kick. Repeat the number of sets specified, alternating, the 4 kicking laps and the 4 no breathe laps.
Drill of the week:
Scull #2 & Roll – 4x with right/4x with left: Lie in the water on your side, top side shoulder toward the sky, arm alongside the body, hand on the thigh, and bottom side: arm perpendicular to the body, with fingers pointing towards the bottom at the starting position. Roll the body into the deep hand as you sweep inward, and roll away from the hand as you out sweep 4 times; switch sides, roll over on your other side and continue on the in sweep of the hand timed exactly to a body roll: hip and shoulder axis together into the hand, and roll away on the out sweep. Feel the pressure that the palm can create to the water in a small space.
| Date: 11-08-2021 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE {IM Swim @ BBDPS | Please see BASICS, for full set explanations |
| Sprint Set SP3 | 2 x {(6 x 6 str on 1’) w/50 drill 25 | 2 sets of 6x 25, push off and swim all out, no breath until 6 strokes, and then swim easy to the 25. In E & K 6 strokes are 12 digs, in Y & T 6 extensions to the front. |
| Anaerobic Threshold EN3Intensity: 3 to 4 OBEquipment: Hand Paddles | 35’ x {2 x 400 w/30”) w/60” {4 x 200 w/20”) w/60” {8 x 100 w/15”) done Count: A to P | Repeat broken 800’s until 35’ are finished, rest 60” after counting A to P, rest the recommended time at all the intervals. If you do not finish within 12’ the 2 – 400’s, just do cut the 200’s and 100’s down to 600. |
| Kick Set | 2 x {4 x 25 w/kickboard} on 45” {4 x 25 E no breathe} | Please see BASICS, if you need more explanations |
| Date: 11-09-2021 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS |
Please see BASICS, for full set explanations |
| Prolonged Sprinting SP3 | 2 x {(6 x 25 on 2’) w/50 drill
50 |
2 sets of 6 repetitions – dive-in 25’s all out, no breath if possible. Work on start, break, and maximum acceleration. Swim easy to the 50 so you restart on prescribed send-off. |
| Aerobic Training EN2
Intensity:1½ to 2½ OB Equipment: Paddles and Fins |
50’ x (8 x 100w/5”) w/40” A to P
(7 x 100w/5”) w/35” A to N (6 x 100w/5”) w/30” A to L (5 x 100w/5”) w/25” A to J (4 x 100w/5”) w/20” A to H (3 x 100w/5”) w/15” A to F (2 x 100w/5”) w/10” A to D (1 x 100) A to B |
Swim a pyramid, start at 8 x 100 and keep going to 1 x 100, take 5” rest per 100 of swim, at the 8th take 40”, at the 7 x 100 rest 35”, at the 6 x 100 rest 30”, and so on till you get to the (2 x 100w/5”)w/10”, and finish with a 100. Maintain a steady pace. |
| Kick Set | 2 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breath} |
Please see BASICS, if you need more explanations |
| Date: 11-10-2021 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS |
Please see BASICS, for full set explanations |
| Aerobic Training EN2
Intensity: 1½ to 3 OB Equipment: None |
45’ x {(5 x 100 w/10” to 15”) w/20”
Y, K, T, E, IM Count: A to B |
Sets of 5x 100 w/10” rest after every 5 take 20” rest, to drink, swim 1x 100 of each stroke and 1x IM. Restart until 45’ finish |
| Resistance to Speed SP3
6 to 7 OB |
2 x {8, 10(11), 12(14), 14(17) str. on 2’}
50 Make sure you can make 14 strokes before you attempt 17 strokes all out no breathe. On the second set start at the highest stroke count and descend to 8. If you cannot make 14 strokes start at 6 and advance to 8, 10, and 12. |
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. If you have buckets or parachutes, it is a good time to use them. |
| Kick Set | 1 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breath} |
Please see BASICS, if you need more explanations |
| Date: 11-11-2021 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS |
Please see BASICS, for full set explanations |
| In Motion Speed SP3 | 3 x {(4 x 50 on 1:30) w/50 drill
6 str |
“Olympic” Finishes. Swim 3 sets of 4x 50 go easy until six strokes out of the finish, then sprint all out no breath and touch, not “grab” the wall. Swim a 50 drill after 4. Choose a different stroke each set. |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Paddles optional |
30’ x {1 x 100 w/30” A to B
{1 x 200 w/40” A to D {1 x 300 w/50” A to F {1 x 400 w/60” A to H |
Swim 100, 200, 300, and 400. Please observe the resting intervals. Restart until the 30’ are finished. |
| Kick Set | 2 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breathe} |
Please see BASICS, if you need more explanations |
| Date: 11-12-2021 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS |
Please see BASICS, for full set explanations |
| Aerobic Training EN2
Intensity: 1½ to 3 OB |
40’ x {200 IM w/15”
{200 E w/15” Count: A to D |
Swim 1 x 200 IM and then 1 x 200 free, observe the resting intervals |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Fins – optional |
30’ x (8 x 25 w/05”) w/30”
Preferred stroke: K Count: A to D |
200’s broken backstroke, work on the 15 yards under water dolphin kick, watch the interval at each 25 |
| Kick Set | 1 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breathe} |
Please see BASICS, if you need more explanations |
| Date: 11-13-2021 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS |
Please see BASICS, for full set explanations |
| Aerobic Training EN 2
Intensity: 1½ to 3 OB Equipment: Fins |
40’ x {1 x 100 IM w/15”
{2 x 25 kk on 45” {1 x 100 2nd best w/15” {2 x 25 kk on 45” {1 x 100 3rd best w/15” {2 x 25 kk on 45” {1 x 100 4th best w/15” {2 x 25 kk on 45” |
The swim portions are at the intensity prescribed in the Energy System, working on 2nd, 3rd, and 4th best strokes. The kick portions should be on the side dolphin or flutter or dolphin uw. |
| Sprint Set SP3 | 3 x 5 str on 1:30 w/50 drill
50 |
3 repetitions of 5 strokes all out no breath, then swim EZ to the 50 |
| Lactate anaerobic power SP2
Intensity: 6 to 7 OB |
10 x 50 on 3:30 | 10x 50 as fast as you can, 50 each timed |
| Warm Down EN1 | 400 ea. S K P S | 400 swim, kick, pull, swim |
