11/4:
| 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 (6 x 6 str on 1:20) w/50 drill
50
|
2 sets of 6 repetitions of 6 strokes ALL OUT, no breath; swim easy to the 50, restart on the 1:20; after 6 rep’s, do a 50 drill of the week. See Basics |
| An. Threshold EN3 | 30′ x {(2 x 100 w/ 15”) w/30″
{(4 x 100 w/15”) w/45” |
Repeat 1x (2 x 100), 1x (4 x 100), until 35’ finish. Observe the resting interval. |
| Kick Set | 15′ x 200 w/20″ Fins EY {b, s, b, s | 200’s w/20″ rest until 15′ finish |
11/5:
| 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
100 or (50) w/50 drill
|
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:
|
| Aerobic Training EN2
Count: (A to K) x 3 1 1/2 to 2 1/2 OB Paddles and Zoomers or Fins |
45′ x {(2 x 500 w/30”) w/1:00 rest
{(7 x 150 w/20”) w/ 1:00 {(20 x 50 w/10”) done |
Swim 2 or 3 broken 1000 meter or yards, count (A to J) x 2, then (A to U) 3 letters each time, and (A to T) 1 letter at a time, observe the resting intervals, swim a linear set, maintain your pace, and keep your stroke count constant. Work your walls: perfect streamline glides after every wall. |
| Kick Set | 10′ x 100 w/15″ Fins EY {b, s, b, s | 100’s w/15″ rest until 15′ finish |
11/6
| 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 2½ OB |
45′ x (4 x 50 w/10”) w/15” | Swim 200’s broken into 50’s, one of each stroke and one IM, observe the rest intervals. One each: Y, K, T, E, and IM. |
| Lactate Anaerobic Resistance SP2 Intensity: 6 to 7 OB | 2 x {1 x 100 on 4:15
{2 x 50 on 2:30 |
Swim 1x 100, and 2x 50 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′ |
11/7
| Warm Up EN1 | 20′ x EKTY x 3, 3, 3… | 300 @ BBDPS, 300 @ 1 OB, 300 @ 2 OB, for additional explanations please go to Basics |
| 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, sprint into the wall ALL OUT, NO BREATH the last 6 strokes |
| An. Threshold EN 3
3 – 4 ½ OB Paddles optional |
30′ x {(1 x 100) w/30”
{(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, except triathletes. |
| Kick Set | 20′ x 50 w/10″ Fins EY {b, s, b, s | 50’s w/10″ rest until 20′ finish |
11/8
| Warm Up EN1 | 15′ x EKTY x 1, 1, 1, 1… | 100 @ BBDPS, 100 @ 1 OB, 100 @ 2 OB, 100 @ 3 OB, 100 @ 4 OB and restart at BBDPS if time permits for additional explanations please go to Basics |
| Aerobic Training EN2
1½ to 2½ OB |
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′ |
| An. Threshold EN 3
3 to 4 OB Fins optional |
25′ x (4 x 50w/15”) w/45″ Y
Count A to D |
Swim broken 200’s butterfly w/15” between 50’s, take 45″ at the end; 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. |
11/9
| Warm Up EN1 | 20′ x EKTY x 4, 4, 2 | 400 @ BBDPS, 400 @ 1 – 1½ OB, 200 @ 2-2 ½ OB swim, 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 on 45” |
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 kicking 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: streamline, breakout, and 5 strokes; then swim easy to the 50 |
| Lactate Anaerobic Tolerance SP2
5 ½ to 7 OB |
4 x 200 w/10’ rest
Swim an easy 200 after each effort. |
4x 200’s dive-in, choice of stroke. Interval as shown, as fast as you can. If at any repetition you slow down more than 5% compared to the fastest one, then you are finished. |
| Warm Down EN1 | 600 E, K, E, T, E, Y | Very easy swim |
