| Date: 02-18-2019 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 20′ 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 |
| Sprint Set SP3 | 2 x (4 x 6 str on 1:30) w/50 drill
Drill: a) scull toward your feet – belly b) scull toward your feet – back |
2 sets of 4 repetitions of 6 strokes ALL OUT, no breath; swim easy to the 50, restart on the 1:30; after 4 rep’s, do a 50 drill of the week. See Basics |
| Timed KICK | 400 kick best effort
Or 2x 200 Or 4x 100 Or 8x 50 |
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. |
| An. Threshold EN3
Intensity: 3 – 4 OB Equipment: Paddles |
30′ x {(4 x 50 w/10”) w/30″ A to D
{(8 x 50 w/10”) w/45″ A to H Increase the TOR 1 – 1½ strokes over the on going intensity during the 3rd 50 in the broken 200’s and 3rd 50 & 7th 50, in each of the broken 400’s |
Repeat 1x (4 x 50), 1x (8 x 50), until 30’ finish. Observe the resting intervals. |
| Kick Set | 20′ x 200 w/20″ Fins EY {b, s, b, s | 200’s w/20″ rest until 20′ finish |
| Date: 02-19-2019 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| 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 | 2 x {4 x (5 + turn + 3) on 2:15 w/50 drill
75 or (50) first set do freestyle, second set choose your best stroke other than free. |
2 sets 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 if you do:
a) Fly you will breathe at the wall b) Breast rhythm requires to breathe every stroke, c) Back your face is out of the water |
| Aerobic Training EN2
Count: (A to X) 1½ to 2½ OB Paddles and Zoomers or Fins |
50′ x {(8 x 150 w/15”) w/1:00 rest
{(12 x 100 w/10”) w/ 1:00 {(24 x 50 w/05”) |
Swim 1200 broken into 150’s, 100’s and 50’s, count A to X. Work on a linear set, maintain your pace, and keep your stroke count constant. Work your walls: perfect streamline glides after every turn. |
| Kick Set | 10′ x 100 w/15″ Fins EY {b, s, b, s | 100’s w/15″ rest until 15′ finish |
| Date: 02-20-2019 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| 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
1½ to 3½ OB |
45′ x {4 x (2 x 100 w/10”) w/15”
{4 x (4 x 50w/5”) w/15” |
Swim 200’s broken, one of each stroke, one sequence 100’s, one 50’s observe the resting intervals. One each: Y, K, T, E. Restart the 100’s if you have time to complete 45’ of aerobic work |
| Resistance to Speed SP3
6 to 7 OB Equipment: Buckets or parachutes, with belt to tie on waist |
2 x {8, 10(11), 12(14), 14(17) str. on 2:15}
50 Make sure you can make 14 strokes before you attempt 17 strokes all out no breath. First set ascending count, second set descending the count. |
Swim 50’s dive in and race the number of strokes listed, every time you make it all out, no breathe, you advance to the next stroke count, then swim easy to the 50. You may choose any style. You can increase 8, 10, 12, 14 if going to 17 is too difficult. If you have buckets do not dive in. |
| Warm down | Swim until H.R. < 100 in 60″ | Easy swimming check heart rate every 3′ |
| Date: 02-21-2019 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 20′ x EKTY x 4, 3, 2, 1 | 400 @ BBDPS, 300 @ 1OB, 200 @ 2OB, 100 @ 3OB, for additional explanations please go to Basics |
| In Motion Speed SP3 | 2 x {(4 x 25 on 1:00) w/50 drill
6 str |
2 sets of 4 repetitions of 25’s, sprint into the wall ALL OUT, NO BREATH the last 6 strokes. Swim a 50 drill after each set of 4. |
| An. Threshold EN 3
3 – 4½ OB Paddles optional |
30′ x {(2 x 50 w/15”) w/ 30”
{(4 x 25 w/10”) w/ 30” |
100’s broken 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/10″ rest until 15′ finish |
| Date: 02-22-2019 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| 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 2½ OB |
40′ x {(5 x 100 w/10”) w/20” E
{(10 x 50 w/05”) w/20” E Count A to J |
Swim 500’s broken with 10” after each 100 or 5” after each 50, take 20” rest at the end of J, repeat until 40′ |
| An. Threshold EN 3
3 to 4 OB Fins optional Up the TOR 1 – 1½ strokes over the on going intensity during the 3rd 50 and 3rd 25 & 7th 25, in each of the broken 200’s |
25′ x {(4 x 50w/15”)} w/45″
{(8 x 25w/10”)} w/45” Count A to D Stroke: Butterfly recommended |
Swim 200’s butterfly broken one 4x 50’s with 15” rest, one 8x 25’s with 10” rest. Take 45″ at the end, repeat until 25′ are finished. Use fins.
Triathletes, freestyle: alternate one loop w/fins, and one loop w/paddles and fins. |
| Kick Set | 10′ x {(1 x 200 w/15”)
{(2 x 100 w/10”) w/15” {(4 x 50 w/ 5”) w/15” 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. |
| Date: 02-23-2019 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| 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 | 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 rev. 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 |
| Lact. An. Power SP2
5 ½ to 7 OB |
2 x (4 x 50 on 3:30) w/5’
Swim an easy 50 or 100 after each all out effort. |
2 sets of 4 x 50, dive-in, choice of stroke. Interval as shown. |
| Warm Down EN1 | 600 E, K, E, T, E, Y | Very easy swim |
