Practice of the Week: 10/21 – 10/26, 2019.

10-21

Warm Up EN1  20’ x IM mix 

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200 @ BBDPS 

200 @ 1 OB  

200 @ 2 OB 

200 @ 3OB 

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

 

SPECIAL  THIS WEEK  400 kk timed:  Accelerate turns by taking one arm stroke in as the other arm moves the board away toward the opposite side of the pool  Use a kick board w/full arm extension, elbows on the corner of the board keep head in the water, in line when not breathing 
Sprint Set SP3  2 x (4 x 6 str on 1:30) w/50 drill  

              50 

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

Intensity:     3 to 4 OB 

Equipment:  Hand Paddles 

40’ x {(4 x 100 w/20”) w/30” 

         {(8 x 50 w/15”) w/30” 

         {( 16 x 25 w/10”) w/30” 

          

40 minutes of broken 400’s.  W/30”rest after each, notice that the 400’s are broken into:  100’s, 50’s and 25’s, follow the resting intervals & hold pace 
Kick Set w/kkboard  2 x {Race    E    Y    T    Kuw} 

      {Arrow   E    Y    T    K    } On 1:40 each 50 

Please see BASICS for more detailed explanations, if you need them. 

 

10/22-

Warm Up EN1  15’ x IM mix 

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100 @ BBDPS 

100 @ 1 OB  

100 @ 2 OB 

100 @ 3OB 

100 @ 4OB 

Full stroke warm-up.  Please see BASICS if you need more explanations 
SPECIAL  THIS WEEK  400 kk timed:  Accelerate turns by taking one arm stroke in as the other arm moves the board away toward the opposite side of the pool  Use a kick board at full arm extension, elbows on the corner of the board keep head in the water, in line when not breathing. 
Prolonged Sprinting SP3  2 x {(4 x 5str.+ turn + 3 str. on 2:15)  

              75(50) + mid pool 

Swim 50 drill after each set of four sprints 

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 cannot make the sendoff. 
Aerobic Training EN2 

Intensity: As specified in each swim 

Equipment: Pad and Fins 

45’ x {1 x 100 w/10”            at 1 OB 

         {1 x 100 w/15”             at 1½ OB 

         {1 x 100 w/20”to 30”  at 2 OB  

Sets of 3x 100 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get, find your pace from the first swim  
Kick Set w/kkboard  2 x {Race    E    Y    T    Kuw} 

      {Arrow   E    Y    T    K    } On 1:40 each 50 

Please see BASICS for more detailed explanations, if you need them. 

10-23

Warm Up EN1  15’ x IM mix 

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100 @ BBDPS 

100 @ 1 OB  

100 @ 2 OB 

100 @ 3OB 

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

 

Aerobic Training EN2  

Intensity:  1½ to 3 OB 

Equipment:  Swimmers None 

 Tri’s: Pad & Fins 

45’ x {1 x 100 w/10” 

         {1 x 200 w/15” 

         {1 x 300 w/20” 

         {1 x 400 w/25” 

Build a pyramid: Swimmers all IM add 1x 25 of each stroke until 45 minutes is finished.  Triathletes swim 100 naked, 200 paddles, 300 fins, 400 both, then, when you build to the 400 if time is not finished, work your way back down and back up, until time is up. 
Resistance to Speed SP3 

6 to 7 OB 

Equipment: swim dragging a bucket tied to your waist 

2 x {8, 10(11), 12(14), 14(17) on2’ 

                 50 

 Make sure you can make 14 strokes before you attempt 17 strokes all out no breath. 

Swim 50’s dive in and race the number of strokes listed, every time you make it all out, no breath, you advance to the next larger number of strokes.  You may choose any style 
Warm down  600 EZ free breathe 3, 5, 7  Do an EZ hypoxic swim to loosen down 

10-24

Warm Up EN1  20’ x IM mix 

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200 @ BBDPS 

200 @ 1 OB  

200 @ 2 OB 

200 @ 3OB 

200 @ 4OB 

Full stroke warm-up.  Please see BASICS if you need more explanations 
SPECIAL  THIS WEEK  400 kk timed: Accelerate turns by taking one arm stroke in as the other arm moves the board away toward the opposite side of the pool   Use a kick board at full arm extension, elbows on the corner of the board keep head in the water, in line when not breathing;  
In Motion Speed SP3  3 x (4 x 25 on 1:10”) w/50 drill  

            6 str. 

Practice finishing.  3 sets of 4 repetitions; do the last 6 strokes into the wall all out, no breath.  Do 50 drill of the week after 4. 
Anaerobic Threshold EN3  

Intensity:  3 to 4 OB 

Equipment:  Paddles or fins optional 

35’ x {(3 x 100 w/20”) w/ 45” 

         {(6 x 50 w/15”)  

Swim 300’s broken in 100’s and 50’s; the rest is 45” after 300.  Do with the least possible strokes but maintain the pace of your 1st swim. 
Kick Set w/kkboard  2 x {Race    E    Y    T    Kuw} 

      {Arrow   E    Y    T    K    } On 1:40 each 50 

Please see BASICS for more detailed explanations, if you need them. 
10-25
Warm Up EN1  15’ x IM mix 

{EKTY 

{KTYE 

{TYEK  

{YEKT 

100 @ BBDPS 

100 @ 1 OB  

100 @ 2 OB 

100 @ 3OB 

100 @ 4OB 

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

Intensity:  1½ to 3 OB 

45’ x 200 IM w/20”  200’s IM observe the recommended resting interval, maintain time of 1st swim 
Anaerobic Threshold EN3 

Intensity:  3 to 4½ OB 

Equipment:  Fins optional  

25’ x 50 w/20” Choice of Stroke  25 minutes of 50’s work the walls, turns and streamline glides, maintain pace. 
Kick Set w/kkboard  2 x {Race    E    Y    T    Kuw} 

      {Arrow   E    Y    T    K    } On 1:40 each 50 

Please see BASICS for more detailed explanations, if you need them. 

 

10-26

Warm Up EN1  15’ x IM mix 

{EKTY 

{KTYE 

{TYEK  

{YEKT 

100 @ BBDPS 

200 @ 1 OB  

100 @ 2 OB 

200 @ 3OB 

100 @ 4OB 

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 {(3 x 100 w/15”) w/20” 

         {(2 x 50 w/15”) w/20”  

Restart until time is finished  

3x 100: 1 – E, 1 – IM, 1 – 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 

2x (2 x 100 on 6’)w/10’ A to B 

Swim an EZ 200 after each race 

Dive in 100’s, as fast as you can every swim.  If any swim is 5% slower than the one before, stop set 
Warm Down EN1  400 to 600 EZ  Continue swimming after the last 100 until H.R.< 90 
By |2019-11-05T11:18:39+00:00October 21st, 2019|News|