Practice of the Week: 11/18 -11/23, 2019

11/18
Warm Up EN1  20’ x IM mix {EKTY 

                     {KTYE 

                     {TYEK                     

                     {YEKT  

200 @ BBDPS 

200 @ 1 OB  

200 @ 2 OB 

200 @ 3OB 

Full stroke warm-up.  Please see BASICS for explanations that are more detailed. 

 

Sprint Set SP3  2 x (4 x 6 str on 1:20)  w/50 drill of the week 

              50 

 

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

Intensity:  3 to 4 OB 

Equipment:  Hand Paddles 

30’ x {(4 x 100 w/20”) w/30” 

         {(8 x 50 w/15”) w/30” 

         {(16 x 25 w/10”) w/30” 

          

30 minutes of broken 400’s.  The rest is 30”, after each, notice that the 1st,, 2nd, and 3rd 400’s are broken into 100’s, 50’s, and 25’s, follow the resting intervals and maintain pace. 
Kick Set  3 x {Race Board      E     Y     T     Kuw 

     {Arrow Board    E     Y     T     K     

On 1:40 each 50  

Please see BASICS for more detailed explanations, if you need them. 
11/19
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 for explanations that are more detailed. 
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 (or the 50) + mid pool.  Restart on 2:15.  Go EZ to the 50 if you cannot make the sendoff, or you need more stand up rest. 
Aerobic Training EN2 

Intensity:  As specified in each swim 

Equipment:   Paddles and Fins 

40’ x {1 x 50 w/10” at 1 OB 

         {1 x 50 w/15” at 1 ½ OB 

         {1 x 50 w/20” at 2 – 2 ½OB  

Sets of 3x 50 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get.  Set up the pace of send-off on your first swim  
Kick Set  1 x {Race Board      E     Y     T     Kuw 

     {Arrow Board    E     Y     T     K     

On 1:40 each 50  

Please see BASICS for more detailed explanations, if you need them. 
11/20
Warm Up EN1  15’ x IM mix {EKTY 

                     {KTYE 

                     {TYEK                     

                     {YEKT  

100 @ BBDPS 

100 @ 1 OB  

100 @ 2 OB 

100 @ 3OB 

Full stroke warm-up.  Please see BASICS for explanations that are more detailed. 
Aerobic Training EN2  

Intensity:  1½ to 3 OB 

Equipment:  None 

40’ x {1 x 100 w/10” 

         {1 x 200 w/15” 

         {1 x 300 w/20” 

         {1 x 400 w/25” 

 

Build a pyramid all IM; keep adding 1 – 25 of each stroke until 45 minutes are finished. 

When you build to the 400 if time is not finished, work your way back down, and back up until time is up. 

Lactate Anaerobic Resistance SP2 

Intensity:  6 to 7 OB 

4 to 5 x 100 on 7’ 

Try to swim an easy 100 between efforts 

                                    

This is a very fast set; your H.R. must go to its maximum >180+.   
Warm down  600 EZ free breathe 3, 5, 7   Do an EZ swim, humming while you stroke 3, 5 or 7 times, to loosen down 

 

11/21
Warm Up EN1  25’ x IM mix {EKTY 

                     {KTYE 

                     {TYEK                     

                     {YEKT 

200 @ BBDPS 

200 @ 1 OB  

200 @ 2 OB 

200 @ 3OB 

200 @ 4OB 

Full stroke warm-up.  Please see BASICS for explanations that are more detailed. 
In Motion Speed SP3  2 x (4 x 25 on 1:10’) w/50 drill  

           6 str. 

Practice finishing “racing to the wall.”  2 sets of 4x 25 repetitions; do the last 6 strokes into the wall all out, no breath.  Swim 50, “drill of the week” after 4. 
Anaerobic Threshold EN3  

Intensity:  3 to 4½ OB 

Equipment:  Paddles or fins optional 

25’ x  {(6 x 50 w/15”) w/30”  

          {(12 x 25 w/10”) w/30” 

Count: A to F 

Swim 300’s broken in 50’s and 25’s, with 15” and 10” rest respectively, notice the rest is 30” after 300.  Maintain your pace of the 1st swim. 
Kick Set  3 x {Race Board      E     Y     T     Kuw 

     {Arrow Board    E     Y     T     K     

On 1:40 each 50  

Please see BASICS for more detailed explanations, if you need them. 
11/22
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 for explanations that are more detailed.  
Aerobic Training EN2 

Intensity:  1½ to 3 OB 

40’ x 100 IM w/10 to 15“ rest   100’s IM observe the recommended resting interval, maintain pace time of 1st swim for 20 swims, or as many as you can. 
Anaerobic Threshold EN3 

Intensity:  3 to 4 OB 

Equipment:  Fins optional  

25’ x 50 w/15” to 20” Choice of Stroke  25 minutes of 50’s work the walls, turns and streamline glides, try to go on the shorter rest, maintain 200 pace. 
Kick Set  1 x {Race Board      E     Y     T     Kuw 

     {Arrow Board    E     Y     T     K     

On 1:40 each 50  

Please see BASICS for more detailed explanations, if you need them. 
11/23
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 for explanations that are more detailed. 
Aerobic Training EN 2 

Intensity:  1½ to 3 OB 

Equipment:  Fins 

40’ x {(6 x 50 w/10”) w/20” 

         {(4 x 25 w/10”) w/20”  

Restart until time is finished  

6x 50: 1 – E, 1 – 4th best stroke, 1 – E, 1 – 3rd best stroke, 1 – E, 1 – 2nd best stroke 

2x 25: belly, side, back, side/ kk  w/fins 

Sprint Set SP3  4 x 5str on 1:30 w/50 drill 

       50 

4x 5 strokes all out, no breath, and swim EZ to the 50.  Get ready to race. 
Lactate Anaerobic Power  SP2  

 

Intensity:  6 to 7 OB 

2 x (2 x 100 on 6’) w/10’     A to B 

 

Swim an EZ 100 after each race 

Dive in 100’s, as fast as you can every swim.  Hardest set all week.  If any swim is 5% slower than the one before, you are done, stop repeating (remember, you cannot kill a dead horse). 
Warm Down EN1  400 to 600 EZ  Continue swimming after the last 100 until H.R.< 90 
By |2019-11-26T14:26:37+00:00November 21st, 2019|News|