Date:  1109-2020 

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 EN3 

Intensity:  3 to 4 OB 

Equipment:  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:  1110-2020 

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:  1111-2020 

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:  1112-2020 

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:  1113-2020 

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:  1114-2020 

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