Practice of the Week 11: October 15 to 20, 2018.

For further explanations, please see BASICS.

October 15

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

{IM Swim @ BBDPS, 1 OB, 2 OB, 3 OB

Sprint Set SP3:
2 x {(4 x 6 str on 1’) w/50 drill

2 sets of 4x 25, push off and swim all out, do not breathe until 6 strokes, and 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
33’ x {(6 x 100 w/20”) w/60”

{(12 x 50 w/15”) w/60”

{(24 x 25 w/10”) w/60”

Repeat 600’s broken until 33’ are finished, rest 60” after counting A to L.

Kick Set:
3 x {4 x 25 w/kickboard} on 45”

{4 x 25 E no breathe}

October 16

Warm Up EN1
15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

{IM Swim @ BBDPS, 1 OB, 2 OB, 3 OB

On the IM swim start the first loop at BBDPS, and add a stroke on each loop you repeat, until you are out of warm-up time.

Prolonged Sprinting SP3
3 x {(4 x 25 on 2’) w/50 drill

3 sets of 4 repetitions – dive-in 25’s all out, no breath if possible. Work on start, break, and maximum acceleration. Swim easy to the 50 and restart on prescribed send-off.

Aerobic Training EN2: Intensity: 1½ to 3 OB: Equipment: Paddles and Fins

45’ x 100’s w/10” A to B

Swim 100’s, go as fast as you can, EZ enough to last 45 minutes w/10” rest between each. Maintain a steady pace.

Kick Set
2 x {4 x 25 w/kickboard} on 45”

{4 x 25 E no breath}

October 17

Warm Up EN1

15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

{IM Swim @ BBDPS, 1 OB, 2 OB, 3 OB

On the IM swim start the first loop at BBDPS, and add a stroke on each loop you repeat, until you are out of warm-up time.

Aerobic Training EN2: Intensity: 1 ½ to 3 OB
45’ x {(5 x 100 w/10” to 15”) w/20” A to B

Y, K, T, E, IM

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; triathletes swim 1x 100 each of naked, paddles, fins, both

Resistance to Speed SP3: 6 to 7 OB

2 x {8, 10(11), 12(14), 14(17) strokes on 2’} w/50 drill

Swim 50’s push-off 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. After 4 repetitions, do a 50 drill then do the second set.

Kick Set
1 x {4 x 25 w/kickboard} on 45”

{4 x 25 E no breath}

October 18

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

{IM Swim @ BBDPS, 1 OB, 2 OB, 3 OB

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
35’ x {(2 x 50 w/10”) w/30” A to B

{(4 x 50 w/10”) w/40” A to D

{(6 x 50 w/10”) w/50” A to F

{(8 x 50 w/10”) w/60” A to H

2x 50, 4x 50, 6x 50, and 8x 50. Please observe the resting intervals. Restart until the 35’ are finished.

Kick Set
2 x {4 x 25 w/kickboard} on 45”

{4 x 25 E no breathe}

October 19

Warm Up EN1
15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

{IM Swim @ BBDPS, 1 OB, 2 OB, 3 OB

Aerobic Training EN2: Intensity: 2½ to 3½ OB
40’ x {(100 IM w/15” Count: A to B

{(100 E w/15”

Swim 1x 100 IM and then 1x 100 free, watch the resting intervals

Anaerobic Threshold EN3: Intensity: 3 to 4 OB Equipment: Fins – optional
30’ x {(2 x 100w/15”) w/45” K

{(4 x 50 w/10”) w/45”

{(8 x 25 w/05”) w/45”

Count: A to D
200’s broken backstroke, 1x 100’s, 1x 50’s, and 1x 25’s; work on the 15 yards under water dolphin kick on every wall, use fins if you want to.

Kick Set
1x {4 x 25 w/kickboard} on 45”

{4 x 25 E no breathe}

October 20

Warm Up EN1
15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

{IM Swim @ BBDPS, 1 OB, 2 OB, 3 OB

Aerobic Training EN 2: Intensity: 1½ to 3 OB: Equipment: Fins
40’ x {1 x 100 IM w/15”

{2 x 25 kk on 45”

{1 x 100 4th 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 2nd 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 flutter and dolphin uw, fins are recommended, so you can last the whole way underwater in the streamline glide position, 1 on belly and 1 on back.

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