Date:  09-21-2020 Workout Today  
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix {EKTY

{KTYE

{TYEK

{YEKT 

200 @ BBDPS

200 @ 1 OB 

200 @ 2 OB

200 @ 3OB

Full stroke warm-up.  Please see BASICS if you need more explanations.

Advanced Team, try something new, warm up flags to flags, do not touch the walls, but go through perfect turn procedure

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.
Anaerobic Threshold EN3

Intensity:     3 to 4 OB 

 e/3rd 25 of e/100 4½ to 5½ OB

Equipment:  Hand Paddles

35’ x {(1 x 400 w/ 30” – 45”)

{(2 x 200 w/20”) w/30” – 45”

{(4 x 100 w/15”) w/30” – 45”

{(8 x 50 w/10”) w/30” – 45”

         

35 minutes of 400’s.  The maximum rest is 45”, after each, notice that the 2nd, 3rd, and 4th 400’s are broken into 200’s, 100’s, and 50”s, follow the resting intervals and maintain pace.
Sprint Set SP3 3 x (4 x 6 str on 1:15) w/50 drill of the week

              50

3 sets of 4 repetitions of 6 strokes all out, no breath, then EZ to the 50; after a set of 4 swim 1x 50 drill, see BASICS
Date:  09-22-2020 Workout Today  
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix {EKTY

{KTYE

{TYEK

                  {YEKT 

200 @ BBDPS

200 @ 1 OB 

200 @ 2 OB

200 @ 3OB

Full stroke warm-up.  Please see BASICS if you need more explanations.

Advanced Team, try something new, warm up flags to flags, do not touch the walls, but go through perfect turn procedure

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.
Anaerobic Threshold EN3

Intensity:     3 to 4 OB 

 e/3rd 25 of e/100 4½ to 5½ OB

Equipment:  Hand Paddles

35’ x {(1 x 400 w/ 30” – 45”)

  {(2 x 200 w/20”) w/30” – 45”

  {(4 x 100 w/15”) w/30” – 45”

  {(8 x 50 w/10”) w/30” – 45”       

35 minutes of 400’s.  The maximum rest is 45”, after each, notice that the 2nd, 3rd, and 4th 400’s are broken into 200’s, 100’s, and 50”s, follow the resting intervals and maintain pace.
Sprint Set SP3 3 x (4 x 6 str on 1:15) w/50 drill of the week

              50

3 sets of 4 repetitions of 6 strokes all out, no breath, then EZ to the 50; after a set of 4 swim 1x 50 drill, see BASICS

 

Date:  09-23-2020 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, 3 OB

100 @ 1 OB

200 @ 2, 4 OB

Full stroke warm-up.  Please see BASICS if you need more explanations
Aerobic Training EN2 

Intensity:  1½ to 3 OB

Equipment:  None

50’ x {1 x 100 w/10”

{1 x 200 w/15”

 {1 x 300 w/20”

  {1 x 400 w/25”

         

Build a pyramid all IM, keep adding 1 – 25 of each stroke until 50 minutes are finished.

After you swim the 400 if time is not finished, work your way back down swim: 400, 300, 200, 100, and restart until you complete the aerobic objective.

Lactate Anaerobic Resistance SP2

Intensity:   6 to 7 OB

6 x 100 w/90” to 2’

Try to swim an easy 50 between efforts

                                   

This is a very fast set; your H.R. must go to its maximum 180+.  You must get minimum 90” rest and no more than 120” 
Warm down 600 EZ free breathe 3, 5, 7  Do an EZ hypoxic swim to loosen down

 

Date:  09-24-2020 Workout Today  
Energy System Exercise Set Exercise Description
Warm Up EN1 25’ x IM mix {EKTY

{KTYE

{TYEK

{YEKT

200 @ BBDPS

200 @ 1 OB 

200 @ 2 OB

200 @ 3 OB

200 @ 4 OB

Full stroke warm-up.  Please see BASICS if you need more explanations
Kick Set w/kkboard 3 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.
Anaerobic Threshold EN3 

Intensity:  3 to 4 OB

e/3rd 25 of e/100 4½ to 5½ OB

Equipment:  Paddles or fins optional

35’ x (3 x 100 w/15”) w/30” to 45” Swim 300’s broken in 100’s, notice the rest 30” to 45”, after 3x 100.  Maintain your pace of the 1st swim.
In Motion Speed SP3 3 x (4 x 25 on 1’) w/50 drill 

           6 str.

Practice finishing.  3 sets of 4 repetitions; do the last 6 strokes into the wall all out, no breath.  Do 50 drill of the week after 4.

 

Date:  09-25-2020 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 @ 3OB

100 @ 4OB

Full stroke warm-up.  Please see BASICS if you need more explanations.  Keep adding 1 stroke until time is up, @ 4 OB restart the stroke order.
Aerobic Training EN2

Intensity:  1½ to 3 OB

42’ x 200 IM w/20” 200’s IM observe the recommended resting interval, maintain pace of 1st swim
Anaerobic Threshold EN3

Intensity:  3 to 4 OB

Equipment:  Fins optional 

25’ x 50 w/15” to 20” Choice of Stroke 25 minutes of 50’s work the walls, turns and streamline glides, 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:  09-26-2020 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 @ 3OB

200 @ 4OB

Full stroke warm-up.  Please see BASICS if you need more explanations
Aerobic Training EN 2

Intensity:  1½ to 3 OB

Equipment:  Fins

40’ x {(3 x 100 w/15”) w/20”

         {(2 x 50 w/15”) w/20” 

Restart until time is finished 

3x 100: 1 – E, 1 – IM, 1 – 4th best stroke

2x 50: side kk w/fins

Sprint Set SP3 4 x 5str on 1:30 w/50 drill

       50

4x 5 strokes all out, no breathe, and swim EZ to the 50.  Get ready to race.
Lactate Anaerobic Tolerance SP2 

Intensity:     6 to 7 OB

4 to 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. If any swim is 5% slower than the one before, stop repeating 
Warm Down EN1 400 to 600 EZ Continue swimming after the last 100 until H.R.< 90