| Date: 02-25-2019 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS, 1 OB, 2 OB, 3 OB |
Please see BASICS, for full set explanations, 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. |
| Sprint Set SP3 | 2 x {(4 x 6 str on 1’) w/50 drill
25
|
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 |
30’ 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 30’ 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} |
Please see BASICS, if you need more explanations |
| Date: 02-26-2019 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS, 1 OB, 2 OB, 3 OB |
Please see BASICS, for full set explanations, 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
50 |
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” to 15” 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} |
Please see BASICS, if you need more explanations |
| Date: 02-27-2019 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS, 1 OB, 2 OB, 3 OB |
Please see BASICS, for full set explanations, 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 Equipment: None |
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
50 Make sure you can make 14 strokes before you attempt 17 strokes all out no breathe. Do the ascending stroke count on the first set, and the descending stroke count on the second set. |
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. If you have buckets or parachutes, do this set tied to a bucket. For more info’ on bucket swimming write to: coachrs@swimgym.net |
| Kick Set | 1 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breath} |
Please see BASICS, if you need more explanations |
| Date: 02-28-2019 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS, 1 OB, 2 OB, 3 OB |
Please see BASICS, for full set explanations, 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. |
| 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} |
Please see BASICS, if you need more explanations |
| Date: 03-01-2019 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS, 1 OB, 2 OB, 3 OB |
Please see BASICS, for full set explanations, 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: 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} |
Please see BASICS, if you need more explanations |
| Date: 03-02-2019 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS, 1 OB, 2 OB, 3 OB |
Please see BASICS, for full set explanations, 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 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 swimportions 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 stron 1:30 w/50 drill
50 |
4 sprints of 5 strokes, all out – no breathe, swim EZ to the 50, |
| Lactate Anaerobic Power SP2
Intensity: 6 to 7 OB |
2 x (3 x 75 on 5’) w/7’ | Choice of stroke, dive in every time, swim an easy 100 to 150, between swims |
| Warm Down EN1 | 600 IM – P, K, S | 600 pull, kick, swim: IM |
