Practice of the Week 12: October 22 to 27, 2018.

Warm Up EN1: 
20’ x IM mix:

{EKTY: 200 @BBDPS}

{KTYE: 200 @ 1OB}

{TYEK: 200 @ 2OB}

{YEKT : 200 @ 3OB}

SPECIAL  THIS WEEK: 
400 kk timed:  Accelerate turns by taking one arm stroke in as the other arm moves the board away toward the opposite side of the pool

  • Use a kick board w/full arm extension, elbows on the corner of the board keep head in the water, in line when not breathing

Sprint Set SP3: 
2 x (4 x 6 str on 1:30) w/50 drill

  • 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

Anaerobic Threshold EN3: Intensity:     3 to 4 OB: Equipment:  Hand Paddles
40’ x {(4 x 100 w/20”) w/30”

{(8 x 50 w/15”) w/30”

{( 16 x 25 w/10”) w/30”

  • 40 minutes of broken 400’s.  W/30”rest after each, notice that the 400’s are broken into:  100’s, 50’s and 25’s, follow the resting intervals & hold pace

Kick Set w/kickboard: 
2 x {Race    E    Y    T    Kuw}

{Arrow   E    Y    T    K    } On 1:40 each 50


Warm Up EN1: 
15’ x IM mix:

{EKTY: 100 @ BBDPS}

{KTYE: 100 @ 1 OB}

{TYEK: 100 @ 2 OB}

{YEKT: 100 @ 3 OB}

100 @ 4OB

SPECIAL  THIS WEEK: 
400 kk timed:  Accelerate turns by taking one arm stroke in as the other arm moves the board away toward the opposite side of the pool

  • Use a kick board at full arm extension, elbows on the corner of the board keep head in the water, in line when not breathing.

Prolonged Sprinting SP3
2 x {(4 x 5str.+ turn + 3 str. on 2:15)

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: Pad and Fins
45’ x {1 x 100 w/10”            at 1 OB

{1 x 100 w/15”             at 1½ OB

{1 x 100 w/20”to 30”  at 2 OB

  • Sets of 3x 100 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get, find your pace from the first swim

Kick Set w/kickboard
2 x {Race    E    Y    T    Kuw}

{Arrow   E    Y    T    K    } On 1:40 each 50


Warm Up EN1
15’ x IM mix

{EKTY: 100 @ BBDPS}

{KTYE: 100 @ 1OB

{TYEK: 100 @2OB}

{YEKT: 100 @3OB}

Aerobic Training EN2: Intensity:  1½ to 3 OB: Equipment:  Swimmers None:  Tri’s: Pad & Fins
45’ x {1 x 100 w/10”

{1 x 200 w/15”

{1 x 300 w/20”

{1 x 400 w/25”

  • Build a pyramid: Swimmers all IM add 1x 25 of each stroke until 45 minutes is finished.  Triathletes swim 100 naked, 200 paddles, 300 fins, 400 both, then, when you build to the 400 if time is not finished, work your way back down and back up, until time is up.

Resistance to Speed SP3: 6 to 7 OB Equipment: swim dragging a bucket tied to your waist
2 x {8, 10(11), 12(14), 14(17) on2’

  •  Make sure you can make 14 strokes before you attempt 17 strokes all out no breath.
  • 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.

Warm down
600 EZ free breathe 3, 5, 7
Do an EZ hypoxic swim to loosen down


Warm Up EN1
20’ x IM mix: 200 @BBDPS}

{EKTY: 200 @1OB}

{KTYE: 200 @2OB}

{TYEK: 200 @3OB}

{YEKT: 200 @4OB}

SPECIAL  THIS WEEK: 
400 kk timed: Accelerate turns by taking one arm stroke in as the other arm moves the board away toward the opposite side of the pool

  • Use a kick board at full arm extension, elbows on the corner of the board keep head in the water, in line when not breathing;

In Motion Speed SP3
3 x (4 x 25 on 1:10”) w/50 drill

  • Practice finishing.  3 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 {(3 x 100 w/20”) w/ 45”

{(6 x 50 w/15”)

  • Swim 300’s broken in 100’s and 50’s; the rest is 45” after 300.  Do with the least possible strokes but maintain the pace of your 1st swim.

Kick Set w/kickboard

2 x {Race    E    Y    T    Kuw}

{Arrow   E    Y    T    K    } On 1:40 each 50


Warm Up EN1
15’ x IM mix 100 @BBDPS}

{EKTY: 100 @ 1OB}

{KTYE: 100 @ 2OB}

{TYEK: 100 @ 3OB}

{YEKT: 100 @ 4OB}

Aerobic Training EN2: Intensity:  1½ to 3 OB
45’ x 200 IM w/20”

  • 200’s IM observe the recommended resting interval, maintain time of 1st swim

Anaerobic Threshold EN3: Intensity:  3 to 4½ OB Equipment:  Fins optional
25’ x 50 w/20” Choice of Stroke

  • 25 minutes of 50’s work the walls, turns and streamline glides, maintain pace.

Kick Set w/kickboard
2 x {Race    E    Y    T    Kuw}

{Arrow   E    Y    T    K    } On 1:40 each 50


Warm Up EN1
15’ x IM mix: 100 @ BBDPS}

{EKTY: 200 @ 1OB}

{KTYE: 100 @2OB}

{TYEK: 200 @ 3OB}

{YEKT: 100 @ 4OB}

Aerobic Training EN 2: Intensity:  1½ to 3 OB: Equipment:  Fins
40’ x {(3 x 100 w/15”) w/20”

 {(2 x 50 w/15”) w/20”

  • Restart until time is finished
  • 3x 100: 1 – E, 1 – IM, 1 – 4th best stroke
  • 2x 50: side kk w/fins

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

  • 4x 5 strokes all out, no breathe, and swim EZ to the 50.  Get ready to race.

Lactate Anaerobic Tolerance SP2: Intensity:  6 to 7 OB
2x (2 x 100 on 6’)w/10’ A to B

Swim an EZ 200 after each race

  • Dive in 100’s, as fast as you can every swim.  If any swim is 5% slower than the one before, stop set

Warm Down EN1
400 to 600 EZ

  • Continue swimming after the last 100 until H.R.< 90

By |2018-10-22T12:15:53+00:00October 22nd, 2018|News|