• 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:

Choice of Stroke – Swim 100:

{1 x 25 w/fist shut

               {1 x 25 w/one finger (thumb, pointy, middle, ring & pinkie, 1 storke ea.)

{1 x 25 w/three fingers (thumb side of hand, then pinkie side of hand)

{1 x 25 w/ five fingers (full hand)

Date:  09-06-2021 Workout Today LABOR DAY/Rosh Hashanah Eve
Energy System Exercise Set
Warm Up EN1 20′ x EKTY x 100, 200, 300, 400 see intensities in description 100 @ BB, 200 @ 1-2OB, 300 @ 3-4-5 OB, 400 @ 3-4-5-6 OB.
Kick Set 15′ x 200 w/20″ Fins EY {b, s, b, s 200’s w/20″ rest until 15′ finish
An. Threshold EN3

Intensity: 3 to 4 OB

Equipment: Paddles

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.
Sprint Set SP3 8 x 6 str on 1:15 w/100 drill

50

8 repetitions of 6 strokes from push off, ALL OUT, NO BREATH; swim easy to the 50, restart on the 1:15; after 8 rep’s, do a 100 drill of the week.  See Basics
VO2max  SP1

Intensity: As fast as you can

5  or 6 x 50 on 2’ 6x 50 leaving every  2 min.  choice of stroke. As long as time drops or stays same keep on going if you slow down by more than 1.5” sec, you are done.

T or K or Y min. 45” rest or 1:1 work/rest ratio

Date:  09-07-2021 Workout Today  Rosh Hashanah day1
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 3, 2, 1 300 @ BB-1-2OB, 200 @ 3-4OB, 100 @ 5 OB
Kick Set 10′ x 100 w/15″ Fins EY {b, s, b, s 100’s w/15” rest for 10 minutes
Aerobic Training EN2

Count: (A to K) x 3

Intensity: 1½ to 2½ OB

Paddles and Zoomers or Fins

45′ to 65’ x 1650 w/1:30 rest Swim 1 mile 2 or 3 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.
Prolonged Sprint SP3 8 x   (5 str. + turn + 3 str.)  on 2:15

75 or (50) + mid-pool

W/100 drill, after 8 repetitions

Repeat 2 sprints of each stroke or 4 free and 4 best stroke.

8 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.
Date:  09-08-2021 Workout Today Rosh Hashanah day 2
Energy System Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 2, 2, 2 200 @ BB-1OB, 200 @ 2-3OB, 200 @ 4-5OB, 200 @ 2-6 OB
Aerobic Training EN2Intensity: 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 SP1Intensity:  4½ to 5½ OB  20’ x 100 w/60” to 75” A to B

 

Swim 100’s dive in and race try to make it with as few breaths as possible, including no breath for the more advanced athletes in and out of the turns.  1:1 work/rest ratio
Warm down Swim until H.R. < 100 in 60″ Easy swimming check heart rate every 3′ to 5′
Date:  09-09-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 Workout Today
Kick Set 20′ x 50 w/10″ Fins EY {b, s, b, s 50’s w/15″ rest until 15′ finish
An. Threshold EN 3 Intensity:  3 – 4½ OBPaddles optional 35′ x 100 w/ 30” to 40” 100’s observe the recommended resting intervals.  Stroke choice, prefer NO free.
In Motion Speed SP3 2 x {(6 x 25 on 1:10) w/100 drill

6 str

2 sets of 6 repetitions of 25’s, sprint into the wall all out, no breathe the last 6 strokes
Date:  09-10-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 1, 1, 1 100 @ BBDPS, 100 @ 1 OB, 100 @ 2 OB, 100 @ 3 OB, 100 @ 4 OB and restart.
Aerobic Training EN21½ to 2½ OB 40′ x 500 w/20” to 30” A to J Swim 500’s take 20” to 30” rest, repeat until 40 minutes
An. Threshold EN 33 to 4 OBFins 25′ x 200 w/45” Y w/Fins   count A to D Swim 200’s take 45” at the end, repeat until 25′
Kick Set 10′ x {1 x 200 w/20”

{2 x 100 w/15”

{4 x 50 w/ 10”

Fins EY {b, s, b, s

1x 200, 2x 100, 4x 50, watch the recommended resting intervals
Date:  09-11-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 4, 4, 2 400 @ BB-1-2-3OB, 400 @ 2-3-4-5OB, 200 @ 2-6OB
Aerobic Training EN 2

Intensity: 2 to 3 OB

45′ x {4 x 100 rev. IM w/15“

{10 x 50 kk belly-side w/fins w/10“

{4 x 100 3rd-4th-3rd-4th  w/15“

{10 x 50 kk back-side w/fins w/10”

Repeat each swim as written, taking 15″ rest between each.  Restart until 45′ are finished.  The rev. IM is ETKY, the 100’s are 3rd best and 4th best strokes in each.

The 50’s are:  The 25’s belly and back are underwater. The return 25 on the side, bottom arm leading, top arm trailing, breathing.

Sprint Set SP3 6 x 6 str on 1:20 w/50 drill

50

4 repetitions of sprint ALL OUT, no breath for 5 strokes, swim easy to the 50
Lact.  An. Tolerance SP2

5 ½ to 7 OB

4 x 200 w/12’ 4x 200’s dive-in, choice of stroke.  Interval as shown.  Try to swim an easy 200 after each race-effort.
Warm Down EN1 600 E, K, E, T, E, Y Easy swim, on freE breathe e/5 (2 ½ strokes)