• 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:

a.) Pendulum: With a partner.  Take a big breathe.  Stand on your hands (that is place your feet on your hands), “pike position,” then have your partner swing you to the right and left so your body and legs are moved parallel to the surface.  Notice you do not fall down, in fact, you fall up with your buttocks pointing up, your lungs pushing the mass up; do not let go unless you need a breath, play pendulum in balance, experiment full of air and blowing air out. You can even summersault your partner backward and to the front.  Note: the partner needs to assist the person on the pendulum position to take a breath before releasing or summersaulting.

b) Rosy Poly: With a partner.  Make a ball with your body, tuck in by holding your shins with your arms, nose close to your knees.  Now, your partner will summersault you in four directions: sideways right and left, then backwards first and forwards last.  Your partner must assist you to get a breath every time that the face is pointing to the sky, when you are rolled on to your back.  Remember to protect your nose by humming air out through it, so when you are upside down, under water, you do not flood the nose.

Note:  you can touch anywhere that there is no bathing suit and keep the body in the water so it is easy to move, notice that if you try to carry it out of the water gravity pull makes it heavy…

Date:  08-23-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix:

{EKTY

{KTYE

{TYEK

{YEKT

100 @ BBDPS

200 @ 1 OB

100 @ 2 OB

200 @ 3 OB

100 @ 4 OB

Full stroke warm-up.  Please see BASICS if you need more explanations; goal: 5 or less at BBDPS.
Sprint Set SP3 2 x (4 x 6 str on 1:20)

50

w/3 minutes of the drills of the week

2 sets of 4 repetitions of 6 strokes all out, no breath, then EZ to the 50; after a set of 4 sprints, spend 3’ on the drills; see BASICS
Anaerobic Threshold EN3Intensity:  3 to 4 OBEquipment:  Hand Paddles 30’ x 400 w/30” to 45”w/3rd 25 in ea 100 @4 ½ to 5 OB 30 minutes of 400’s.  The rest is 30” to 45”.  Get on a send-off that allows you to hold pace.  If you swim 4:15 to 4:30 go on 5’, if you swim 4:31 to 4:45 go on 5:15, if you swim 6:20 go on 7’ and so forth.
Kick Set w/kkboard 2 x {Race    E    Y    T    Kuw}

{Arrow   E    Y    T    K    }

On 1:40 each 50

Please see BASICS for more detailed explanations, if you need them.
Date:  08-24-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix:{EKTY                     {KTYE                     {TYEK

{YEKT

200 @ BBDPS

100 @ 1 OB

200 @ 2 OB

100 @ 3 OB

Full stroke warm-up.  Please see BASICS if you need more explanations; Goal: 5 or less at BBDPS.
Prolonged Sprinting SP3 2 x {(4 x 5str.+ turn + 3 str. on 2:15)              75(50) + mid pool
w/3 minutes of the drills of the week
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 + mid pool.  Restart on 2:15.  Go EZ to the 50 if you do not get enough rest going 75..
Aerobic Training EN2Intensity:  As specified in each swimEquipment:   Paddles and Fins 45’ x {1 x 200 w/10” at 1 OB

{1 x 200 w/15” at 1½ OB

{1 x 200 w/20”to 30” at 2 OB

Sets of 3x 200 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get
Kick Set w/kkboard 2 x {Race    E    Y    T    Kuw}

{Arrow   E    Y    T    K    }

On 1:40 each 50

Please see BASICS for more detailed explanations, if you need them.
Date:  08-25-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix:{EKTY

{KTYE

{TYEK

{YEKT

100 @ BBDPS

200 @ 2 OB

100 @ 4 OB

200 @ BBDPS

Full stroke warm-up.  Please see BASICS if you need more explanations; Goal: 5 or less at BBDPS.
Aerobic Training EN2Intensity:  1½ to 3 OBEquipment:  None 45’ x {1 x 100 w/10”

{1 x 200 w/15”

{1 x 300 w/20”

{1 x 400 w/25”

{1 x 500 w/30”

{1 x 600 w/35”

{1 x 700 w/40”’

Build a pyramid all IM, keep adding 1 – 25 of each stroke until 45 minutes are finished.
VO2 max   SP1Intensity:  4½ to 5½  OB 16’ x 200 w/ 90” to 120” This is a very fast set; your H.R. must go to its maximum 180+.  min 90” rest max 120” rest
Warm down 800 EZ free breathe 3, 5 Do an EZ hypoxic swim to loosen down
Date:  08-26-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix:{EKTY

{KTYE

{TYEK

{YEKT

200 @ BBDPS

100 @ 1 OB

200 @ 2 OB

100 @ 3 OB

Full stroke warm-up.  Please see BASICS if you need more explanations; goal: 5 or less at BBDPS.
In Motion Speed SP3 2 x (6 x 25 on 1:15)

w/3 minutes of the drills of the week

6 str.

Practice finishing.  2 sets of 6 repetitions; do the last 6 strokes into the wall all out, no breath.  Do 100 drill of the week after 6.
Anaerobic Threshold EN3Intensity:  3 to 4 OBEquipment:  Paddles or fins optional 30’ x 300 w/30” to 45” Swim 300’s, notice the rest can be 30” and up to 45”.  Do with the least possible but maintain your pace of the 1st swim.
Kick Set w/kkboard 2 x {Race    E    Y    T    Kuw}

{Arrow   E    Y    T    K    }

On 1:40 each 50

Please see BASICS for more detailed explanations, if you need them.
Date:  08-27-2021 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 @ 3 OB

100 @ 4 OB

100 @ 5 OB

Full stroke warm-up.  Please see BASICS if you need more explanations; goal: 5 or less at BBDPS.  Take the rest you need to make 4 and 5 OB crisp and fast.
Aerobic Training EN2Intensity:  1½ to 3 OB 40’ x 400 IM w/20” 400’s IM observe the recommended resting interval, maintain time of 1st swim
Anaerobic Threshold EN3Intensity:  3 to 4 OBEquipment:  Fins optional 25’ x 100 w/30” to 40” 25 minutes of solid 100’s, work the walls, streamlines and turns, try to go on the shorter rest, maintain pace.
Kick Set w/kkboard 2 x {Race    E    Y    T    Kuw}

{Arrow   E    Y    T    K    }

On 1:40 each 50

Please see BASICS for more detailed explanations, if you need them.
Date:  08-28-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix:{EKTY

{KTYE

{TYEK

{YEKT

200 @ BBDPS

100 @ 1 OB

200 @ 2 OB

100 @ 3 OB

200 @ 4 OB

Full stroke warm-up.  Please see BASICS if you need more explanations; goal: 5 or less at BBDPS.  Take the rest you need to get the intensity recommended.
Aerobic Training EN 2Intensity: 1½ to 3 OBEquipment:  Fins 40’ x {(4 x 100 w/15”) w/20”         {(2 x 50 w/15”) w/20”Restart until time is finished 4x 100: #1 – E, #2 – IM, #3 – E, #4 – 4th best stroke2x 50: side kk w/fins
Sprint Set SP3 4 x 5str on 1:30  w/3 minutes of the drills of the week       50 4x 5 strokes all out, no breathe, and swim EZ to the 50.  Get ready to race.
Lactate Anaerobic Tolerance SP2Intensity:  6 to 7 OB 6 x 100 on 7’

A to B

Swim an EZ 150 after each race

Dive in 100’s, as fast as you can every swim.  Hardest set all week.
Warm Down EN1 600 to 800 EZ Continue swimming after the last 100 until H.R.< 90