• 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:

EKTY 1, 2, 3, 4 – Free, Back, Breast, Fly.  Swim the number of laps, in each stroke, written at the end the four strokes, i.e. 1, 2, 3, 4 means that you swim 1 lap of each stroke, then 2 of each, then 3 of each, and finish with 4 laps of each stroke or 25, 50, 75 and 100 for each stroke.  Pay attention to what distance needs to be done at BBDPS, 1 OB (over best), 2 OB, 3 OB, etc.

Kicking set:

Fins {EY: b, s, b, s – This kicking set requires the use of fins, alternating sequences of flutter (E) and dolphin (Y) kicks; one length each on the belly, right side, back, and left side.  On the belly and back try to stay underwater and streamlined the whole length, if you need a breath on the belly take a stroke, breathe and dive in again; on the back, float up and kick the rest of the way at the surface.  On the sides, remain on the ‘I’ position, (trailing arm down on the top leg – shoulder to the sky, leading arm extended above the head – armpit to the bottom).  For more explanations on body positions described with letters, go to TIPS and see The Letters of the Strokes.  Observe the distances, (200’s, 100’s or 50’s), and time intervals of rest recommended

Drill of the week:

Rotational 180o – Nose Up Maintain your head steady looking to the sky, keep your hands on your thighs, use flutter kick, when rotating your shoulder axis and hip axis roll as a unit, try to hold the position of shoulder to the sky and shoulder to the bottom as long as possible.  Roll in one motion, do not lay on your back, and always point one shoulder to sky and one shoulder to bottom, learn to rotate by pressing the high hip down. 

Rotational 180o – Nose Down:  Maintain your nose toward the bottom as long as you can hold your breath comfortably, keep your hands on your thighs, use a flutter kick, make sure you rotate your shoulder axis and hip axis together as a unit.  Rotate side to side every time, do not stop on your belly, breathe every three or four rotations, and use your high hip help you rotate.   

Date:  08-09-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  20′ x EKTY x 1, 2, 3, 4  100 @ BBDPS, 200 @BB, 1 OB, 300 @ 1, 2, 3 OB, 400 @1, 2, 3, 4 OB, for additional explanations please go to Basics 
Kick Set  20′ x 200 w/20″ Fins EY {b, s, b, s  200’s w/20″ rest until 15′ finish 
Mm Desde Sprint Set SP3  2 x (4 x 6 str on 1:15)                50 w/50 drill  2 sets of 4 repetitions of 6 strokes from push off, ALL OUT, NO BREATH; swim easy to the 50, restart on the 1:15; after 4 rep’s, do a 50 drill of the week.  See Basics 
An. Threshold EN3 Intensity: 3 to 4 OB  30′ x {(1 x 200 w/30″ to 40″         {(1 x 400 w/40″ to 50″    Repeat 1x 200, 1x 400, until 35’ finish.  Observe the resting intervals.  
VO2max  SP1 Intensity: 4 ½ to 5 ½ OB  12 x 50 on 1:30   Repeat 12x 50 leaving every 1’30”  T or K or Y min. 45” rest.  
Date:  08-10-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  15′ x EKTY x 3, 2, 1  300 @ BBDPS, 200 @ 1 OB, 100 @ 2 OB, for additional explanations please go to Basics 
Prolonged Sprint SP3  2 x {6 x (5 + turn + 3) on 2:15                  75 or (50) W/50 drill, after 6 repetitions On the first set do freestyle and  4th best stroke, on the second set choose your 2nd and 3rd best strokes.   2 sets of 6 repetitions of 5 strokes + turn + 3 strokes ALL OUT, no breath, then swim easy to the 75 or 50 and back to mid pool, restart every 2:15”.  Start from “mid pool” or a distance from the wall at which you need 5 strokes to get to the wall.  In fly, you will breathe at the wall, breast rhythm requires to breathe every stroke, and on back your face is out of the water.  
Aerobic Training EN2 Count: (A to K) x 3 Intensity: 1½ to 2½ OB Paddles and Zoomers or Fins  45′ x 1650 w/1:30 rest   Swim 1 mile or 2 times count (A to K) x 3, try to swim a linear set, maintain your pace do not slow down.  Count, keep the stroke cycles the same for the duration of  the set. 
Kick Set  10′ x 100 w/15″ Fins EY {b, s, b, s  100’s w/15” rest for 10 minutes  
Date:  08-11-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  20′ x EKTY x 2, 2, 2  200 @ BBDPS, 200 @ 1 OB, 200 @ 2 OB, 200 @ 3 OB, for additional explanations please go to Basics 
Aerobic Training EN2 Intensity: 1½ to 2½ OB  45′ x 200 w/15” to 20”  Swim 200’s, one of each stroke, observe the rest intervals.  One each: Y, K, T, E, and IM. 
VO2 max SP1 Intensity: 4½ to 5½ OB  20’ x 100 w/60” to 75” A to B          Swim 100’s dive in and race try breathe every 2 strokes in free and fly, including no breath for the more advanced athletes in and out of the turns 
Kick Set  5′ x 25 w/5″ Fins EY {b, s, b, s  25’s w/5” with fins  
Date:  08-12-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  20′ x EKTY x 4, 3, 2, 1  400 @ 3, 2, 1, BBDPS, 300 @ 3, 2, 1OB, 200 @ 2, 1OB, 100 @ BB, for explanations Basics 
In Motion Speed SP3  2 x {(6 x 25 on 1:10) w/50 drill               6 str   2 sets of 6 repetitions of 25’s, sprint into the wall all out, no breathe the last 6 strokes  
An. Threshold EN 3   Intensity:  3 – 4½ OB Paddles optional  35′ x 100 w/ 30” to 40”  100’s observe the recommended resting intervals.  Stroke choice, prefer NO free.  
Kick Set  20′ x 50 w/10″ Fins EY {b, s, b, s  50’s w/15″ rest until 15′ finish 
Date:  08-13-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  15′ x EKTY x 1, 1, 1…  100 @ BBDPS, 100 @ 1OB, 100 @ 2OB, 100 @ 3OB, 100 @ 4OB, restart until 15’ are finished.  For additional explanations please go to Basics 
Kick Set  10′ x {(1 x 200 w/15”)         

{(2 x 100 w/10”) w/20”          

{(4 x 50 w/ 5”) w/20”                        

Fins EY {b, s, b, s 

1x 200, 2x 100, 4x 50, watch the recommended rest in the middle of the swim and at the end 
Aerobic Training EN2 Intensity:  1½ to 2½ OB Count:  A to J Paddles optional  40′ x 500 w/20” to 30”      Swim 500’s take 20” to 30” rest, repeat until 40 minutes 
An. Threshold EN 3 Intensity:  3 to 4 OB Count:  A to D Fins optional  25′ x 200 w/45”  Y w/fins  Swim 200’s take 45” at the end, repeat until 25′.  Recommended stroke FLY with fins 
 Date:  08-14-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  20′ x EKTY x 4, 4, 2  400 @ BBDPS, 1OB, 2OB, 3OB.   
Aerobic Training EN 2  Intensity: 2 to 3 OB   45′ x {4 x 100 rev. IM w/15“        

{8 x 50 kk belly-side w/fins w/10“         

{4 x 100 3rd-4th-3rd-4th  w/15“         

{8 x 50 kk back-side w/fins w/10”           

Repeat each swim as written, taking 15″ rest between each 100 and 10” between the 50’s.  Restart until 45′ are finished.  The rev. IM is ETKY, the 100’s are alternating 3rd best and 4th best strokes  The 50’s go under water the first 25 belly or back and the second 25 on the side, bottom arm leading, top arm trailing; one time face one wall then the other.   
Sprint Set SP3   4 x 5 strokes on 1:30 w/50 drill          50   4 repetitions of sprint ALL OUT, no breath for 5 strokes, swim easy to the 50  
Lact.  An. Tolerance SP2 Count:  5½ to 6½  OB  3 or 4 x 200 on 13’   3 – 4x 200’s dive-in, choice of stroke.  Interval as shown.  Active rest: swim easy 300 up to 400 after each effort.   
Warm Down EN1  600 E, K, E, T, E, Y   Easy swim on E breathe e/5