1/27:
Warm Up EN1  15‘ x EKTY x 1, 2, 3, 4  100 @ BBDPS, 200 @ 1 OB, 300 @ 2 OB, 400 @ 3 OB, for additional explanations please go to Basics 
Warm Up Legs  400 kick best effort  Hold board with elbows on the bottom corners; when you do not need to breathe place head in line with spine, face in water and steady stream of bubbles out the nose. 
Sprint Set SP3  2 x (6 x 6 str on 1:15) w/100 drill 

              50 

Drill: a) Scull #1 

          b) Scull #2 

2 sets of 6 repetitions of 6 strokes ALL OUT, no breath; swim easy to the 50, restart on the 1:15; after 4 rep’s, do a 100 drill of the week.  See Basics 
An. Threshold EN3 

Equipment: paddles 

35′ x {(2 x 100 w/ 10”) w/30″  

        {(4 x 100 w/10”) w/45”  

 

 Repeat 1x (2 x 100), 1x (4 x 100), until 35’ finish.  Observe the resting interval.  

Increase the TOR 1 – 1½ strokes over the ongoing intensity during the 3rd 25 in every 100.. 

Kick Set  15′ x 200 w/20″ Fins EY {b, s, b, s  200’s w/20″ rest until 15′ finish 
1/28:
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 

Fly you will breathe at the wall 

Breast rhythm requires to breathe every stroke,  

Back your face is out of the water  

2 x {4 x (5 + turn + 3) on 2:15 w/50 drill  

              100 or (50) 

First set swim freestyle, second set choose your best stroke other than free;  swim 50 drill of the week after each set 

2 set of 4 repetitions of 5 strokes + turn + 3 strokes ALL OUT, NO BREATH.  Start from “mid pool” or a distance from the wall at which you need 5 strokes to get to the wall.  The first set freestyle; then, the second set choice of style (see breathing choice in styles in column 1. 
Aerobic Training EN2 

Count: (A to K) x 3  

(see description column) 

1½  to 2½  OB 

Paddles and Zoomers or Fins 

60′ x {(3 x 550 w/20”) w/1:30 rest  

         {(11 x 150 w/15”) w/ 1:30 

         {(33 x 50 w/10”) w / 1:30’ 

 

If  your swimmers are in good shape it may be the opportunity to time a 1650 

Swim 1 mile 2 or 3 times count (A to K) x 3, then (A to C) x 11, and (A to Z) + (A to G), swim a linear set, maintain your pace, and keep your stroke count constant.  Work your walls: perfect streamline glides after every turn. 

EVERY 3RD – 25 IN EVERY 100 TAKE IT UP TO 1 – 2 STROKES OVER YOUR PACE. 

Kick Set  10′ x 100 w/15″ Fins EY {b, s, b, s  100’s w/15″ rest until 15′ finish 
1/29:
Warm Up EN1   15′ 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 OB  

45′ x (5 x 200 w/ 20”) w/30”   Swim 200’s, one of each stroke, observe the rest intervals.  One each: Y, K, T, E, and IM.  If you need extra rest after 5 take 30” 
Lactate Anaerobic Resistance SP2  

Intensity:  6 to 7 OB  

6 x 100 w/90” to 2’  

         

Swim 100’s dive in (weather permitting) and race try to make it breathing every 2 strokes, including no breath for the more advanced athletes in and out of the turns.  You may choose any style.  
Warm down   Swim until H.R. < 100 in 60″   Easy swimming check heart rate every 3′ to 5′  

 

1/30:
Warm Up EN1  15‘ x EKTY x 4, 3, 2, 1  400 @ BBDPS, 300 @ 1OB, 200 @ 2OB, 100 @ 3OB, for additional explanations please go to Basics 
Warm Up Legs  2 x 200 w/10” negative split, kick best effort  Hold board with elbows on each side at bottom corners; set head in line, when you do not need to breathe place head in water and steady stream of bubbles out the nose. 
In Motion Speed SP3  2 x {(6 x 25 on 1:00) w/50 drill 

              6 str  

2 sets of 6 repetitions of 25’s send-off on 1’, sprint into the wall ALL OUT, NO BREATH the last 6 strokes  
An. Threshold EN 3   

3 – 4 ½ 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 
1/31:
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 
Aerobic Training EN2 

1½ to 2 ½ OB 

Equipment:  paddles optional  

40′ x (5 x 100 w/10”) w/20” E   

Count A to J 

   

Swim 500’s broken with 10” after each 100, take 20” rest after 5, repeat until 40′ pass 

EVERY 3RD – 25 IN EVERY 100 TAKE IT UP TO 1 – 2 STROKES OVER YOUR PACE. 

An. Threshold EN 3 

3 to 4 OB 

Equipment:  fins optional 

25′ x (2 x 100w/15”) w/45″ Y  

Count A to D  

Swim 200’s butterfly, broken as (2 x 100 w/15”), take 45″ rest after the second one.  Repeat until 25′ are finished.  Use fins, if you want to 
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. 
2/1:
Warm Up EN1  20′ x EKTY x 1, 2, 1, 2, 1, 2  100 @ BBDPS, 200 @ 1OB, 100 @ 2OB, 200 @ 3OB, 100 @ 4OB, 200 @ BBDPS until 20’ are finished.  For additional explanations please go to Basics 
Aerobic Training EN 2 

Equipment: as noted 

45′ x {1 x 100 rev. IM w/15” 

         {2 x 75 str-E-str w/15” 

         {2 x 50 kk sides w/fins w/15” 

         {2 x 25 no breath uw w/15”   

Repeat each swim taking 15″ rest between each.  Restart the set until 45′ are finished.  The reverse IM is ETKY, the 75’s are 3rd best and 4th best strokes in each.  The 50’s are on the side, bottom arm leading, top arm trailing.  The 25’s are underwater.   
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  
Lactate  An. Tolerance SP2 

5½ to 7 OB 

10 x 50 on 3:30 or 4 swim an easy 100 after each effort  10x 50’s dive-in, choice of stroke.  Rest interval as shown. 
Warm Down EN1  600 E, K, E, T, E, Y    Very easy swim