1/6:
Warm Up EN1  20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE 

         {IM Swim @ BBDPS 

Please see BASICS, for full set explanations 
Sprint Set SP3  2 x {(6 x 6 str on 1’) w/50 drill 

                25 

 

2 sets of 6x 25, push off and swim all out, no breath until 6 strokes, then swim easy to the 25.  In E & K 6 strokes are 12 digs, in Y & T 6 extensions to the front. 
Anaerobic Threshold EN3 

Intensity:  3 to 4 OB 

Equipment:  Hand Paddles 

35’ x 800 w/75”  

Count:  A to P 

Repeat 800’s until 35’ are finished, rest 75” after counting A to P. 
Kick Set  3 x {4 x 25 w/kickboard} on 45” 

      {4 x 25 E no breathe} 

Please see BASICS, if you need more explanations 
1/7:
Warm Up EN1  15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE 

         {IM Swim @ BBDPS  

Please see BASICS, for full set explanations 
Prolonged Sprinting SP3  2 x {(6 x 25 on 2’) w/50 drill  

              50 

2 sets of 6 repetitions – dive-in 25’s all out, no breath if possible.  Work on start, break and maximum acceleration.  Swim easy to the 50 so you restart on prescribed send-off. 
Aerobic Training EN2 

Intensity:  1 ½ to 2 ½ OB   

Equipment:   Paddles and Fins 

50’ x 800 w/40” A to P 

         700 w/35” A to N 

         600 w/30” A to L 

         500 w/25” A to J 

         400 w/20” A to H 

         300 w/15” A to F 

         200 w/10” A to D 

         100 w/5” A to B 

Swim a pyramid, start at 800 and keep going to the 100, take 5” rest per 100 of swim, at the 800 take 40”, at the 700 rest 35”, at the 600 rest 30”, and so on till you get to the 200 with 10”, and finish with a 100.  Maintain a steady pace. 
Kick Set  2 x {4 x 25 w/kickboard} on 45” 

      {4 x 25 E no breath} 

Please see BASICS, if you need more explanations 
1/8:
Warm Up EN1  15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE 

         {IM Swim @ BBDPS 

 

Please see BASICS, for full set explanations 
Aerobic Training EN2  

Intensity:  1 ½ to 3 OB 

Equipment:  None 

45’ x {(5 x 100 w/10” to 15”) w/20”  

           Y, K, T, E, IM 

 

Count:  A to B 

Sets of 5x 100 w/10” rest after every 5 take 20” rest, to drink, swim 1x 100 of each stroke and 1x IM.  Restart until 45’ finish 
VO2 max       EN3 

Intensity:  4 ½ to 5 ½ OB 

3 x 400 w/2’ to 2:30, swim 50 EZ     

       

Count:  A to H 

These swims are approximately 90% to 92% efforts over your best time.   
Kick Set  1 x {4 x 25 w/kickboard} on 45” 

      {4 x 25 E no breath} 

Please see BASICS, if you need more explanations 
1/9:
Warm Up EN1  20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE 

         {IM Swim @ BBDPS 

 

Please see BASICS, for full set explanations 
In Motion Speed SP3  3 x {(4 x 50 on 1:30) w/50 drill  

              6 str 

“Olympic” Finishes.  Swim 3 sets of 4x 50 go easy until six strokes out of the finish, then sprint all out no breath and touch, not “grab” the wall.  Swim a 50 drill after 4.  Choose a different stroke each set.   
Anaerobic Threshold EN3  

Intensity:     3 to 4 OB 

Equipment:  Paddles optional 

30’ x {1 x 100 w/30” A to B  

         {1 x 200 w/40” A to D  

         {1 x 300 w/50” A to F  

         {1 x 400 w/60” A to H  

Swim 100, 200, 300, and 400. Please observe the resting intervals.  Restart until the 30’ are finished.   
Kick Set  2 x {4 x 25 w/kickboard} on 45” 

      {4 x 25 E no breathe} 

Please see BASICS, if you need more explanations 
1/10:
Warm Up EN1  15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE 

         {IM Swim @ BBDPS 

 

Please see BASICS, for full set explanations 
Aerobic Training EN2 

Intensity:     1 ½ to 3 OB 

40’ x {400 IM w/20”  

         {400 E w/20”  

Count:  A to H 

Swim 1 x 400 IM and then 1 x 400 free watch the resting intervals.  
Anaerobic Threshold EN3 

Intensity:     3 to 4 OB 

Equipment:  Fins – optional  

30’ x 200 w/30” – 45” K  

      

Count:  A to D 

200 backstroke, work on the 15 yards under water dolphin kick 
Kick Set  1 x {4 x 25 w/kickboard} on 45” 

      {4 x 25 E no breathe} 

Please see BASICS, if you need more explanations 
1/11:
Warm Up EN1  15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE 

         {IM Swim @ BBDPS 

 

Please see BASICS, for full set explanations 
Aerobic Training EN 2 

Intensity:     1 ½ to 3 OB 

Equipment:  Fins 

40’ x {1 x 100 IM w/15” 

         {2 x 25 kk on 45” 

         {1 x 100 2nd best w/15” 

         {2 x 25 kk on 45” 

         {1 x 100 3rd best w/15” 

         {2 x 25 kk on 45” 

         {1 x 100 4th best w/15” 

         {2 x 25 kk on 45” 

The swim portions are at the intensity prescribed in the Energy System, working on 2nd, 3rd and 4th best strokes.  The kick portions should be on the side dolphin or flutter or dolphin uw  
Sprint Set SP3  4 x 5 str on 1:30 w/50 drill 

       50 

4 repetitions of 5 strokes all out no breath, then swim EZ to the 50 
Lactate anaerobic tolerance SP2  

Intensity:     6 to 7 OB 

2 x (3 x 75 on 5’) w/8’  2 sets of 3 repetitions go as fast as you can, do active rest in between each, swim 400 EZ between 1st and 2nd sets. 
Warm Down EN1  400 ea.  S K P S  1600 swim, kick, pull, swim