| Date: 03-04-2019 | Workout Today | The Sr. Sectional is this weekend
JO’s are in 11 days, rest as necessary… FGC Sr. Champs in 18 days |
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| Energy System | Exercise Set | Exercise Description | |
| Warm Up EN1 | 20’ x IM mix {EKTY
{KTYE {TYEK {YEKT |
200 @ BB – 1 OB
200 @ 2 – 3 OB 200 @ 2 – 4 OB 200 @ 2 – 5 OB |
Full stroke warm-up. Please see BASICS if you need more explanations.
Advanced Team, try something new, warm up flags to flags, do not touch the walls, but go through perfect turn procedure |
| Sprint Set SP3 | 2 x (4 x 6 str on 1:15)
50 w/50 drill of the week |
2 sets of 4 repetitions of 6 strokes all out, no breath, then EZ to the 50; after a set of 4 swim 1x 50 drill, see BASICS | |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Hand Paddles |
30’ x {(2 x 200 w/30”) w/45”
{(4 x 100 w/20”) w/45” {(8 x 50 w/15”) w/45” {(16 x 25 w/10”) w/45” |
30 minutes of 400’s. The rest is 45”, after each, notice that the 400’s are broken into 200’s, 100’s, 50’s and 25’s, follow the resting intervals and maintain pace. | |
| Kick Set | 2 x {Race Board E Y T Kuw
{Arrow Board E Y T K On 1:40 each 50 |
Please see BASICS for more explanations, if you need them. | |
| Date: 03-05-2019 | Workout Today | ||
| Energy System | Exercise Set | Exercise Description | |
| Warm Up EN1 | 15’ x IM mix {EKTY
{KTYE {TYEK {YEKT |
100 @ BBDPS
100 @ 1 OB 100 @ 2 OB 100 @ 3 OB 100 @ 4 OB |
Full stroke warm-up. Please see BASICS if you need more explanations.
When you finish 3 OB restart at 4 OB, then 5 OB and so forth. |
| 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 + mid pool. Restart on 2:15. Go EZ to the 50 if you cannot make the sendoff. | |
| Aerobic Training EN2
Intensity: As specified in each swim Equipment: Paddles and Fins |
45’ x {1 x 100 w/10” at 2 OB
{1 x 100 w/15” at 3 OB {1 x 100 w/30” at 4 OB Count: A to B |
Sets of 3x 100 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get | |
| 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 complete explanations. | |
| Date: 03-06-2019 | Workout Today | ||
| Energy System | Exercise Set | Exercise Description | |
| Warm Up EN1 | 15’ x IM mix {EKTY
{KTYE {TYEK {YEKT |
100 @ BBDPS
100 @ 1 OB 100 @ 2 OB 100 @ 3 OB 100 @ 4 OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| Aerobic Training EN2
Intensity: 1½ to 3 OB Equipment: None |
40’ x {(1 x 100 w/20”)
{(2 x 100 w/10”) w/20” {(3 x 100 w/10”) w/20” {(4 x 100 w/10”) w/20” {(5 x 100 w/10”) w/20” |
Build a pyramid all 100 IM, keep adding 1x 100 each step until 40 minutes are finished.
After you swim the 5 x 100 if time is not finished, work your way back down swim: 4x, 3x, 2x, 1x, until time is up. |
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| Resistance to Speed SP3
Intensity: 6 to 7 OB For more info’ on bucket swimming write to: www.swimgym.net |
2 x {8, 10(11), 12(14), 14(17) strokes on 2’}
50 W/50 drill after the first 4 sprints. Make sure you can make 14 strokes before you attempt 17 strokes all out no breathe. |
Swim 50’s dive in 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. If you have buckets or parachutes, do this set tied to a bucket. Do a 50 drill after 4 | |
| Warm down | 600 EZ free breathe 3, 5, 7 | Do an EZ hypoxic swim to loosen down | |
| Date: 03-07-2019 | Workout Today | ||
| Energy System | Exercise Set | Exercise Description | |
| Warm Up EN1 | 20’ x IM mix {EKTY
{KTYE {TYEK {YEKT |
200 @ BBDPS
200 @ 1 OB 200 @ 2 OB 200 @ 3 OB 200 @ 4 OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| In Motion Speed SP3 | 2 x (4 x 25 on 1’) w/50 drill
6 str. |
Practice finishing. 2 sets of 4 repetitions; do the last 6 strokes into the wall all out, no breath. Do 50 drill of the week after 4. | |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Paddles or fins optional |
35’ x {(6 x 50 w/15”) w/30”
{(12 x 25 w/10”) w/30” |
Swim 300’s broken in 50’s and 25’s; notice the rest is 30”. | |
| Kick Set | 2 x {Race Board E Y T Kuw
{Arrow Board E Y T K On 1:40 each 50 |
Please see BASICS for complete explanations. | |
| Date: 03-08-2019 | Workout Today | ||
| Energy System | Exercise Set | Exercise Description | |
| Warm Up EN1 | 15’ x IM mix {EKTY
{KTYE {TYEK {YEKT |
100 @ BBDPS
100 @ 1 OB 100 @ 2 OB 100 @ 3 OB 100 @ 4 OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| Aerobic Training EN2
Intensity: 1 ½ to 3 OB |
40’ x 200 IM w/20” | 200’s IM observe the recommended resting interval, maintain time of 1st swim | |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Fins optional |
25’ x {(1 x 50 w/15” to 20”
{(2 x 25 w/10” to 15” Choice of Stroke |
25 minutes of 50’s and 25’s work the walls, turns and streamline glides, try to go on the shorter rest, maintain 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 complete explanations. | |
| Date: 03-09-2019 | Workout Today | ||
| Energy System | Exercise Set | Exercise Description | |
| Warm Up EN1 | 15’ x IM mix {EKTY
{KTYE {TYEK {YEKT |
100 @ BBDPS
100 @ 1 OB 100 @ 2 OB 100 @ 3 OB 100 @ 4 OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| Aerobic Training EN 2
Intensity: 1½ to 3 OB Equipment: Fins |
40’ x {(4 x 100 w/15”) w/20”
{(2 x 50 w/15”) w/20” Restart until time is finished |
4x 100: E, IM, 4th best stroke, IM
2x 50: side kk w/fins |
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| Sprint Set SP3 | 4 x 5str on 1:30 w/50 drill
50 |
4x 5 strokes all out, no breathe, and swim EZ to the 50. Get ready to race. | |
| Lactate Anaerobic Tolerance and Power SP2
Intensity: 6 to 7 OB |
2 x 100 on 7’ A to B
8 x 25 on 2’ Swim an EZ 150 after each 100, 25 EZ after each 25 |
Dive in 100’s, as fast as you can each swim. Then dive in 25’s. Most intense set all week. | |
| Warm Down EN1 | 400 to 600 EZ | Continue swimming after the last 100 until H.R.< 90 | |
