9-03-18:
Warm up EN1: 20’ x {KRLS – I.M.
Kick Set: 3 x {4 x 25 kk on 60”
{1 x 100 E breathe 3, 5, 7, 9 or 3, 5, 3, 7
An. Threshold EN3/Intensity: 3 to 4 OB/ Equipment: Paddles:
40’ x {1 x 100 w/20” A to B
{1 x 200 w/30” A to D
{1 x 300 w/40” A to F
{1 x 400 w/50” A to H
{1 x 500 w/60” A to J
{1 x 600 w/60” A to L
{1 x 700 w/60” A to N
Sprint Set SP3: 2 x (6 x 6 str. on 1’) W/100 drill of the week
25
9-04-18:
Warm Up EN1: 15’ x {KRLS – I.M.
Kick Set: 2 x {4 x 25 kk on 60”
{1 x 100 E breathe 3, 5, 7, 9 or 3, 5, 3, 7
Aerobic Training EN2/Intensity: 1½ to 2½ OB/ w Paddles & Zoomers or Fins:
50’ x {400 w/20” to 30”
Count: A to H: Keep your pace even, both time and stroke count.
Prolonged Sprint SP3: 2 x (4 x 25 on 2:15)
100
W/50 drill of the week
9-05-18:
Warm Up EN1: 20’ x {KRLS – I.M.
Aerobic Training EN2/Intensity: 1½ to 3 OB/ Equipment: None
45’ x 1000 w/45” to 60” K or T Count: A to T
VO 2 Max SP1/ Intensity: 4½ to 5½ OB: 16 x 50 on 1:30 Y or K or T. The send off can be set after your first repetition. (No E, except triathletes and IM’rs)
Warm Down: EZ swim until you recover HR < 90
9-06-18:
Warm Up EN1: 20’ x {KRLS – I.M.
Kick Set: 3 x {4 x 25 kk on 60”
{1 x 100 E breathe 3, 5, 7, 9
or 3, 5, 3, 7
An. Threshold EN 3/Intensity: 3 to 4 OB /Equipment: Paddles option: 35’ x {500 w/60” Count: A to J
In Motion Speed SP3: 2 x (6 x 50 on 1:30)
6 str
W/100 drill of the week
9-07-18:
Warm Up EN1: 15’ x {KRLS – I.M.
Aerobic Training EN2/Intensity: 1½ to 3 OB:
45’ x {1 x 100 w/15” A to B
{1 x 200 w/20” A to D
{1 x 300 w/25” A to F
{1 x 400 w/30” A to H IM
{1 x 500 w/30” A to J E
An. Threshold EN 3/Intensity: 3 to 4 OB/ Equipment: Fins optional:
30’ x 100 w/30” E or Y
Count: A to B
Kick Set: 1 x {4 x 25 kk w/board on 60”
{1 x 100 E breathe 3, 5, 7, 9
or 3, 5, 3, 7
9-08-18:
Warm Up En1: 15’ x {KRLS – I.M.
Aerobic Training EN 2/Intensity: 2 to 3 OB:
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”
Sprint Set – Alactic EN3: 4 x 5 str on 1:30 w/100 drill of the week
50
Lact. Anaerobic Tolerance SP2/ Intensity: 6 to 7 OB:
1 x 300 E w/8’ Count: A to F
1 x 200 IM w/8’ Count: A to D
1 x 100 stroke Count: A to B
Warm Down EN1: EZ swim until you recover HR < 90
