Warm Up EN1 | 20’ x {KRLS – I.M. | Please see BASICS – Warm up of the week |

Sprint Set SP3 | 2 x (6 x 6 str. on 1’) 25 w/100 drill of the week | 2 sets of 6x 25 on 1’ send off. Go ALL OUT no breath 6 strokes and swim very easy to the 25. After 6 repetitions do a 100 drill –see BASICS- and repeat 2 more sets. Do a different stroke each set. |

An. Threshold EN3 Intensity: 3 to 4 Equipment: Paddles For more on stroke count please go to TIPS | 30’ x {(1 x 100 w/10”) A to B {(2 x 100 w/10”) w/30” A to D {(3 x 100 w/10”) w/30” A to F {(4 x 100 w/10”) w/30” A to H {(5 x 100 w/10”) w/30” A to J {(6 x 100 w/10”) w/30” A to L | Build a pyramid, 1x 100 w/ 30” rest, 2x 100 w/10” rest after 1, and w/30” after 2, 3x 100 w/10” rest after 1, 2, and with 30” after 3, and so forth. Use your pace from the first swim for the entire set. It will be difficult if you go too fast on the first swim. Count strokes – Watch the limit OB. If you finish 5x 100 before 30’, go to 6x. |

Kick Set | 3 x {4 x 25 kk w/board on 60” {1 x 100 E breathe 3, 5, 7, 9 or 3, 5, 3, 7 | Please see BASICS – Kicking Set |

Warm Up EN1 | 15’ x {KRLS – I.M. | Please see BASICS – Warm up of the week |

Prolonged Sprint SP3 | 2 x (4 x 25 on 2:15) 100 w/100 drill of the week | 2 sets of 4x 100 on 2:15. Dive in 25’s, all out, no breath, and swim easy to the 100. After 4 repetitions do a 100 drill – see BASICS. |

Aerobic Training EN2 Intensity: 1 ½ to 2 ½ Equipment: Paddles & Zoomers or Fins | 40’ x {(4 x 100 w/10”) w/20” A to H Keep your pace and stroke count even. If you start too fast you may not last. Go as fast as you can “easy enough so you last the whole set at the same speed.” | This is a set of broken 400’s; the send off will depend on your first swim. If you swim in 1:10 you will leave on 1:20 and repeat 1:10’s leaving on 2:40 and 4’, and every fourth one take 20” rest. If you swim in 1:30 you will leave on 1:40, if you swim in 2’ restart on 2:10 and so forth; watch the intervals of rest and continue until 40’ of the set are over. |

Kick Set | 1 x {4 x 25 kk w/board on 60” {1 x 100 E breathe 3, 5, 7, 9 on 2’ or 3, 5, 3, 7 | Please see BASICS – Kicking Set |

Warm Up EN1 | 15’ x {KRLS – I.M. | Please see BASICS – Warm up of the week |

Aerobic Training EN2 Intensity: 1 ½ to 3 Equipment: None | 40’ x (10 x 100 w/10”) w/60” K or T Count: A to T stopping every 2 A-B rest 10”, C-D rest 10”, E-F rest 10” and so on to S-T rest 60”. | 40’ x 100’s w/10” almost continuous swimming, repeat 10x till 1000 and take 60”. Swim back or breast, at the best possible pace so you last 40’. |

Resistance to Speed SP3 6 to 7 | 2 x {8, 10(11), 12(14), 14(17) strokes on 2’} 50 Swim 100 drill of the week after 4 sprints. Make sure you can make 14 strokes before you attempt 17 strokes all out no breath. | 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. |

Warm down | EZ swim until you recover HR < 90 | Loosen down, after this GREAT workout |

Warm Up EN1 | 20’ x {KRLS – I.M. | Please see BASICS – Warm up of the week |

In Motion Speed SP3 | 2 x (4 x 50 on 1:30) 6 str w/100 drill of the week | Practice finishes: 2 sets of 4x 50 with the last 6 strokes into the wall ALL OUT, no breath, after 4 repetitions, do 50 drill – see BASICS |

An. Threshold EN 3 Intensity: 3 to 4 Equipment: Paddles option | 30’ x { 500 w/60” A to J | This is a set of 30’ x 500’s w/60”. Notice the resting interval and get into a send off on your very first swim restart until 30’ finish. |

Kick Set | 3 x {4 x 25 kk w/board on 60” {1 x 100 E breathe 3, 5, 7, 9 on 2’ or 3, 5, 3, 7 | Please see BASICS – Kicking Set |

8/9/19:

Warm Up EN1 | 15’ x {KRLS – I.M. | Please see BASICS – Warm up of the week |

Aerobic Training EN2 Intensity: 1 ½ to 3 | 45’ x {1 x 100 w/10” A to B (choose Y, K, {1 x 200 w/15” A to D or T for each {1 x 300 w/20” A to F distance) {1 x 400 w/25” A to H IM {1 x 500 w/30” A to J E | Swim 100, 200, and 300 choosing one stroke Y, K or T for each distance, you must use all 3 strokes; then swim a 400 IM and a 500 Free, restart until 45’ are finished. |

An. Threshold EN 3 Intensity: 3 to 4 Equipment: Fins optional | 25’ x (4 x 25 w/10”) w/30” Stroke: E or Y Count: A to B | Repeat broken100’s, plenty of rest to go fast, but stay on a linear send-off. |

Kick Set | 3 x {4 x 25 kk w/board on 60” {1 x 100 E breathe 3, 5, 7, 9 on 2’ or 3, 5, 3, 7 | Please see BASICS – Kicking Set |

8/10/19:

Warm Up EN1 | 20’ x {KRLS – I.M. | Please see BASICS – Warm up of the week |

Aerobic Training EN 2 Intensity: 2 to 3 | 45’ x {100 IM w/10” {25 Y “ {100 K “ {25 Y “ {100 T “ {25 Y “ {100 E “ {25 Y “ {100 rev. IM w/30” | Fun set short swims and short rest you may cut the rest in between the 25’s to 5” if you prefer; at the end of the reverse IM take 20” to 30” rest to drink and restart until 45’ finish. Watch your technique count strokes. Work on your streamline glides, this is an aerobic warm-up for the next set, please save your energy. |

Lactate Anaerobic Power SP2 Intensity: 6 to 7 | 2 x (8 x 25 on 2’) w/3’ w/100 easy swim | Very fast and intense swimming. Do active rest, at least swim a 25 easy after each 25 fast, and swim a 100 after 8 repetitions. Dive in every time. |

Warm Down EN1 | EZ swim until you recover HR < 90 | Loosen down, after this GREAT workout!!! |