For further explanations, please see BASICS.
Warm Up EN1
20’ x {KRLS – I.M.
Sprint Set SP3
2 x (6 x 6 str. on 1’)
25
w/100 drill of the week
After 6 repetitions do a 100 drill
- Do a different stroke each set.
- Go ALL OUT no breath 6 strokes and swim very easy to the 25
An. Threshold EN3 Intensity: 3 to 4 OB: Equipment: Paddles
35’ x {1 x 100 w/30” A to B
{(2 x 100 w/10”) w/30” A to D
{(3 x 100 w/10”) w/30” A to F
{(4 x 100 w/10”) w/30” A to H
{(5 x 100 w/10”) w/60” A to J
{(6 x 100 w/10”) w/60” A to L
{(7 x 100 w/10”) done A to N
- Build a pyramid, 1x 100 rest 30”{
2x 100, w/10” after 1, and w/30”
after 2; 3x 100, w/10” after 1 and
2, and with 30” after 3; and so
forth. Use your pace from the first
swim for the entire set. It will be
difficult if you go too fast on the
first swim. Count strokes – Watch
the limit OB. If you finish 6x 100
before 35’, go to 700.
Kick Set
3 x {4 x 25 kk w/board on 60”
{1 x 100 E breathe 3, 5, 7, 9 or 3, 5, 3, 7
Warm Up EN1
15’ x {KRLS – I.M.
Prolonged Sprint SP3
2 x (4 x 25 on 2:15)
w/100 drill of the week
- 2 sets of 4x 100 on 2:15. Dive in 25’s, all out, no breathe, and swim easy to the 100. After 4 repetitions do a 100 drill .
Aerobic Training EN2: Intensity: 1½ to 2½ OB: Equipment: Paddles & Zoomers or Fins
45’ x {(2 x 200 w/20”) w/30” A to H
{(4 x 100 w/15”) w/30”
- Keep your pace and stroke count even. If you start too fast you may not last. If the resting interval is not adequate, it means you are swimming too fast, check your stroke count.
- This is a set of broken 400’s, one time 2x 200’s and one time 4x 100’s. If you swim in 2:10 you will leave on 2:30 and repeat 2:10, to leave on 2:40, so the 400’s are on 5:10; then if you swim in 1:05 you will leave on 1:20 and every fourth one take 30” rest so the 400 broken in 100’s is on 5:30 (aprox.)
Kick Set
1 x {4 x 25 kk w/board on 60”
{1 x 100 E breathe 3, 5, 7, 9 on 2’
or 3, 5, 3, 7
Warm Up EN1
15’ x {KRLS – I.M.
Aerobic Training EN2: Intensity: 1½ to 3 OB:
40’ x (10 x 100 w/10”) w/60” K or T
- Count: A to T stopping every 2nd letter:
- A-B rest 10”, C-D rest 10”, E-F rest 10” and so on, until S-T rest 60”.
40’ x 100’s w/10” almost continuous swimming, repeat 10x 100 until 1000 and take 60”. Swim back or breast, at the best possible pace so you last 40’.
Resistance to Speed SP3: 6 to 7 OB: Equipment: Buckets or parachutes, with belt to tie on waist
2 x {8, 10(11), 12(14), 14(17) str. on 2:15}
- Make sure you can make 14 strokes before you attempt 17 strokes all out no breath. First set ascending count, second set descending the count.
- Swim 50’s dive in and race the number of strokes listed, every time you make it all out, no breathe, you advance to the next stroke count, then swim easy to the 50. You may choose any style. You can increase 8, 10, 12, 14 if going to 17 is too difficult. If you have buckets do not dive in.
Warm down
EZ swim until you recover HR < 90
- Loosen down, after this GREAT workout
Warm Up EN1
20’ x {KRLS – I.M.
In Motion Speed SP3
2 x (4 x 50 on 1:30)
w/50 drill of the week
- Practice finishes: 2 sets of 4x 50 with the last 6 strokes into the wall ALL OUT, no breath, after 4 repetitions, do 50 drill
An. Threshold EN 3: Intensity: 3 to 4 OB: Equipment: Paddles optional
33’ x {(10 x 50 w/10”) w/60” A to J
- This is a set of broken 500’s. Notice the resting interval and get into a send off on your very first swim restart until 33’ finish.
Kick Set
2 x {4 x 25 kk w/board on 60”
{1 x 100 E breathe 3, 5, 7, 9, on 2’
or 3, 5, 3, 7
Please see BASICS – Kicking Set
Warm Up EN1
15’ x {KRLS – I.M.
Aerobic Training EN2: Intensity: 1½ to 3 OB
45’ x {1 x 100 w/10” A to B
{1 x 200 w/15” A to D
{1 x 300 w/20” A to F
{1 x 400 w/25” A to H
{1 x 500 w/30” A to J
- Swim 100, 200, and 300 choosing one stroke Y, K or T for each distance, you must use all 3 strokes; then swim a 400 IM and a 500 Free, restart until 45’ are finished.
An. Threshold EN 3: Intensity: 3 to 4 OB: Count: A to B: Equipment: Fins optional
25’ x (4 x 25 w/10”) w/30”
- Stroke: E or Y or alternate E and Y
- Repeat broken100’s, plenty of rest to go fast, but stay on an even send-off.
Kick Set
1 x {4 x 25 kk w/board on 60”
{1 x 100 E breathe 3, 5, 7, 9
or 3, 5, 3, 7
Warm Up EN1
20’ x {KRLS – I.M.
Aerobic Training EN 2: Intensity: 2 to 3 OB
45’ x {100 IM w/10”
{25 Y “
{100 K “
{25 Y “
{100 T “
{25 Y “
{100 E “
{25 Y “
{100 rev. IM w/30”
- Fun set short swims and short rest you may cut the rest in between the 25’s to 5” if you prefer; at the end of the reverse IM take 20” to 30” rest to drink and restart until 45’ finish. Watch your technique count strokes. Work on your streamline glides, this is an aerobic warm-up for the next set, please save your energy.
Lactate Anaerobic Power SP2: Intensity: 6 to 7 OB
2 x (8 x 25 on 2’) w/3’
- Very fast swimming. Do active rest, at least swim a 25 easy after each 25 fast, and swim a 100 after 8 repetitions. Dive in every time.
Warm Down EN1
EZ swim until you recover HR < 90
- Loosen down, after this GREAT workout!!!