8/19:
| 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 |
8/20:
| 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 |
8/21:
| 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 |
8/22 :
| 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 |
8/23:
| 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 |
8/24:
| 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 |
8/19:
