• 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 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:

Rotational Drill 360o:  Place both hands after the Streamline glide on your thighs, then proceed to do 360rolls, 3 to 4 times roll to the right, 3 to 4 times roll to the left; use your high hip to help you rotate.  Do not use your hands, or press the sole of the foot against the water to turn, maintain proper rhythm on the feet.

Date:  08-16-2021  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 
P.R. Timed Kick  400 kick w/board non-stop  Max. Effort 400 fast kick 
Sprint Set SP3  1 x {8 x 25on 1’) w/50 drill              

6str Push off and swim easy to mid pool or -, then all out, no breath 6 strokes to the wall 

1 set of 8x 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 800 w/90”  Count:  A to P  Repeat 800’s until 35’ are finished, rest 75” after counting A to P. 
Kick Set  3 x {4 x 25 w/kickboard} on 45”      

{4 x 25 E no breathe} 

Please see BASICS, if you need more explanations 
Date:  08-17-2021  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 {800 w/40” A to P          

{700 w/35” A to N        

{600 w/30” A to L          

{500 w/25” A to J          

{400 w/20” A to H          

{300 w/15” A to F          

{200 w/10” A to D          

{100 (all done) A to B 

Swim a pyramid, start at 800 and keep going to the 100, take 5” rest per 100 of swim, at the 800 take 40”, at the 700 rest 35”, at the 600 rest 30”, and so on until you get to the 200 with 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:  08-18-2021  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 
P.R. Timed Kick  200 kick w/board non-stop  Max. Effort 200 fast kick 
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 
VO2 max  EN3 Intensity:  4½ to 5½ OB  3 x 400 w/2’ to 2:30, swim 50 EZ        

Count:  A to H 

These swims are approximately 90% to 92% efforts over your best time.   
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:  08-19-2021  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:  08-20-2021  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 {400 IM w/20”          

{400 E w/20”  Count:  A to H 

Swim 1 x 400 IM then 1 x 400 free watch the resting intervals.   
Anaerobic Threshold EN3 Intensity:  3 to 4 OB Equipment:  Fins – optional   30’ x 200 w/30” – 45” K       

 Count:  A to D 

200 backstroke, work on the 15 yards under water dolphin kick 
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:  08-21-2021  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 4th 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 2nd 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, you can put on fins for the 25’s and swim the 100’s naked.   
Sprint Set SP3  4 x 5 str on 1:30 w/50 drill       

50 

4 repetitions of 5 strokes all out no breath, then swim EZ to the 50 
Lactate anaerobic tolerance SP2  Intensity:  6 to 7 OB  2 x (3 x 75 on 5’) w/8’  2 sets of 3 repetitions go as fast as you can, do active rest in between each, swim 400 EZ between 1st and 2nd sets. 
Warm Down EN1  400 ea.  S K P S  1600 swim, kick, pull, swim