Practice of the Week: 1/13 – 1/18, 2020

1/13:
Warm Up EN1  20’ x IM mix {EKTY 

                      {KTYE 

                      {TYEK                     

                      {YEKT  

200 @ BBDPS/1OB 

100 @ 2OB 

200 @ 3OB/4OB 

100 @ 1OB 

200 @ 2OB/3OB 

Full stroke warm-up.  Please see BASICS if you need more explanations 
AN. Threshold  400 kick w/board  Timed effort, keep record. 
Sprint Set SP3  2 x (4 x 6 str on 1:15)  

              50 

W/50 drill of the week 

2 sets of 4 repetitions of 6 strokes all out, no breath, then EZ to the 50; after a set of 4 sprints, swim 1x 50 drill, see BASICS 
Anaerobic Threshold EN3 

Intensity:  3 to 4 OB 

Count:  A to H 

Equipment:  Hand Paddles 

35’ x 400 w/30” to 45” 

For advanced swimmers: On the 3rd lap of each 100 add 1 to 1½  strokes to pace, and immediately go back down to recommended  OB 

 

35 minutes of 400’s.  The rest is 30” to 45”.  Get on a pace & send-off, on the first one, that you will last.  If you swim 4:15 to 4:29 go on 5’, if you swim 4:30 to 4:44 go on 5:15, if you swim 6:20 go on 7’ and so forth.   
Kick Set  3 x {Race Board      E     Y     T     Kuw 

      {Arrow Board     E     Y     T     K     

On 1:40 each 50 or w/20” to 30” rest after each 

Please see BASICS for more detailed explanations, if you need them. 
Special: NO School Day  3 Man-Relays: all sorts   
1/14:
Warm Up EN1  15’ x IM mix {EKTY 

                     {KTYE 

                     {TYEK                     

                     {YEKT 

200 @ BBDPS/1OB 

100 @ 2OB 

200 @ 3OB/4OB 

100 @ 5OB 

Full stroke warm-up.  Please see BASICS if you need more explanations 
Prolonged Sprinting SP3  2 x {(4 x 5str.+ turn + 3 str. on 2:15)  

              75(50) + mid pool 

 

W/50 Drill of the Week 

2 sets of 4 rep’s starting at 5 strokes from the wall go all out no breath 5 str. + turn + 3 strokes and then swim easy to the 75 + mid pool.  Restart on 2:15.  Go EZ to the 50 if you do not get enough rest going 75. 
Aerobic Training EN2 

Intensity:  As specified in each swim 

Equipment:   Paddles and Fins 

45’ x {1 x 200 w/10” at 1 – 1½  OB 

         {1 x 200 w/15” at 1½  – 2OB 

         {1 x 200 w/20”to 30” at 2½  – 3 OB  

Sets of 3x 200 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get 
Kick Set  2 x {Race Board      E     Y     T     Kuw 

      {Arrow Board     E     Y     T     K     

On 1:40 each 50 or w/20” to 30” rest after each 

Please see BASICS for more detailed explanations, if you need them. 
1/15:
Warm Up EN1  15’ x IM mix {EKTY 

                     {KTYE 

                     {TYEK                     

                     {YEKT  

200 @ BBDPS/1OB 

100 @ 2OB 

200 @ 3OB/4OB 

100 @ 5OB 

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

Intensity:  1½ to 3 OB 

Equipment:  None 

45’ x {1 x 100 w/10” 

         {1 x 200 w/15” 

         {1 x 300 w/20” 

         {1 x 400 w/25” 

         {1 x 500 w/30” 

         {1 x 600 w/35” 

         {1 x 700 w/40” 

Build a pyramid all IM, keep adding 1 – 25 of each stroke until 45 minutes are finished. 
VO2 max   SP1 

Intensity:  4½ to 5½ OB 

16’ x 200 w/75” to 90” 

                                    

This is a very fast set; your H.R. must go to its maximum 180+.  You must get minimum 75” rest and no more than 90”  
Warm down  800 EZ free breathe 3, 5   Do an EZ hypoxic swim to loosen down 
1/16:
Warm Up EN1  20’ x IM mix {EKTY 

                     {KTYE 

                     {TYEK                     

                     {YEKT 

200 @ BBDPS/1OB 

100 @ 2OB 

200 @ 3OB/4OB 

100 @ 1OB 

200 @ 2OB/3OB 

Full stroke warm-up.  Please see BASICS if you need more explanations 
In Motion Speed SP3  2 x (6 x 25 on 1:15) w/50 drill  

          6 str. 

Practice finishing.  2 sets of 6 repetitions; do the last 6 strokes into the wall all out, no breath.  Do 50 drill of the week after 6. 
Anaerobic Threshold EN3  

Intensity:  3 to 4 OB 

Equipment:  Paddles or fins optional 

35’ x 300 w/30” to 45”  Swim 300’s, notice the rest can be 30” and up to 45”.  Do with the least possible but maintain your pace of the 1st swim. 
Aerobic KICK  10’ KICK w/SHOES  Continuos, non stop brace on wall 
Kick Set  2 x {Race Board      E     Y     T     Kuw 

      {Arrow Board     E     Y     T     K     

On 1:40 each 50 or w/20” to 30” rest after each 

Please see BASICS for more detailed explanations, if you need them. 
1/17:
Warm Up EN1  15’ x IM mix {EKTY 

                     {KTYE 

                     {TYEK                     

                     {YEKT 

200 @ BBDPS/1OB 

100 @ 2OB 

200 @ 3OB/4OB 

100 @ 5OB 

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

Intensity:  1½ to 3 OB 

40’ x 400 IM w/20”  400’s IM observe the recommended resting interval, maintain time of 1st swim 
Anaerobic Threshold EN3 

Intensity:  3 to 4 OB 

Equipment:  Fins optional  

25’ x 100 w/30” to 40”  25 minutes of solid 100’s, work the walls, streamlines and turns, try to go on the shorter rest, maintain pace. 
Kick Set  1 x {Race Board      E     Y     T     Kuw 

      {Arrow Board     E     Y     T     K     

On 1:40 each 50 or w/20” to 30” rest after each 

Please see BASICS for more detailed explanations, if you need them. 
1/18:
Warm Up EN1  20’ x IM mix {EKTY 

                     {KTYE 

                     {TYEK                     

                     {YEKT 

200 @ BBDPS/1OB 

100 @ 2OB 

200 @ 3OB/4OB 

100 @ 1OB 

200 @ 2OB/3OB 

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 {(4 x 100 w/15”) w/20”  

         {(2 x 50 w/15”) w/20”  

Restart until time is finished  

4x 100: #1 – E, #2 – IM, #3 – E, #4 – 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 

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. 

 

Warm Down EN1  400 to 600 EZ  Continue swimming after the last 100 until H.R.< 90 
By |2020-01-09T08:52:47+00:00January 13th, 2020|News|