Practice of the Week 11

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
By |2019-02-26T11:08:04+00:00February 26th, 2019|News|