• 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:

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.  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.

KK @ The “U” down on one side back on the other every time you need a breath, only rotate the face to the side, where the arm is out on the recovery position about to enter the water. The kick needs to be very strong and in a small space, feel heavy water on both sides of the foot and leg!  Keep the head set to bottom only rotate to breathe when needed. (please wear fins if you cannot rotate the face and breathe right under the top arm)

STREAMLINE GLIDE:

Every time you dive or push off a wall.  Hand on hand, 4 fingers on 4 fingers, thumb of the hand on top holds on to heel of the hand below.  Lock your elbows, set your arms right behind your ears, and turn your body into a spear.

 

COUNT STROKES: 

          How do you know what you are doing if you do not count your strokes?  Counting strokes helps you to focus on the task, you cannot think about anything else, it allows you to concentrate and maintain the correct intensity during each swim.   To identify what intensity you are training at, improve like you never thought it was possible, learn to swim slow and get fast, practice doing drills and skills that help you to live in the water, touch water efficiently.  To learn how to use the letter/number methodology, please go to tips: https://swimgym.net/swim-lessons-t-i-p-s/

 

PAY ATTENTION:

Count your strokes and monitor your heart rate you will optimize your training. If you know your time, you are really paying attention.  Training is about going FAST at the right times, as fast as YOU can, easy enough so you last every set, all out!  Swimming “hard” all the time can be hazardous to your style and speed. Know at what pace you need to train every set

Remember: 

Why swim?  If you can fly!

Date:  11-15-2021 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

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 EN3

Intensity:  3 to 4 OB

Equipment:  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:  11-16-2021 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 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 EN2

Intensity:  As specified in each swim

Equipment:   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 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:  11-17-2021 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 for explanations that are more detailed.
Aerobic Training EN2

Intensity:  1½ to 3 OB

Equipment:  None

40’ x {1 x 100 w/10”

{1 x 200 w/15”

{1 x 300 w/20”

{1 x 400 w/25”

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 SP2

Intensity:  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:  11-18-2021 Workout Today  
Energy System Exercise Set Exercise Description
Warm Up EN1 25’ 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 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 EN3

Intensity:  3 to 4½ OB

Equipment:  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:  11-19-2021 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 for explanations that are more detailed.
Aerobic Training EN2

Intensity:  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 EN3

Intensity:  3 to 4 OB

Equipment:  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 200 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:  11-20-2021 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 for explanations that are more detailed.
Aerobic Training EN 2

Intensity:  1½ to 3 OB

Equipment:  Fins

40’ x {(6 x 50 w/10”) w/20”

{(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 stroke

2x 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