For further explanations, please see BASICS.

Warm Up EN1
20’ x IM mix {EKTY  200 @BBDPS

{KTYE    200 @1OB

{TYEK    200 @2OB

{YEKT   200 @30B

Sprint Set SP3
2 x (4 x 6 str on 1:20)  w/50 drill of the week

  •  2 sets of 4 repetitions of 6 strokes all out, no breath, then EZ to the 50; after each set swim 1x 50 drill.

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

{(8 x 50 w/15”) w/30”

{(16 x 25 w/10”) w/30”

  •  30 minutes of broken 400’s.  The rest is 30”, after each, notice that the 1st,, 2nd, and 3rd 400’s are broken into 100’s, 50’s, and 25’s, follow the resting intervals and maintain pace.

Kick Set
3 x {Race Board      E     Y     T     Kuw

{Arrow Board    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

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 (or the 50) + mid pool.  Restart on 2:15.  Go EZ to the 50 if you cannot make the sendoff, or you need more stand up rest.

Aerobic Training EN2: Intensity:  As specified in each swim Equipment:   Paddles and Fins
40’ x {1 x 50 w/10” at 1 OB

{1 x 50 w/15” at 1 ½ OB

{1 x 50 w/20” at 2 – 2 ½OB

  • Sets of 3x 50 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get.  Set up the pace of send-off on your first swim

Kick Set
1 x {Race Board      E     Y     T     Kuw

{Arrow Board    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:  None
40’ x {1 x 100 w/10”

{1 x 200 w/15”

{1 x 300 w/20”

{1 x 400 w/25”

  •  Build a pyramid all IM; keep adding 1 – 25 of each stroke until 45 minutes are finished.
  • When you build to the 400 if time is not finished, work your way back down, and back up until time is up.

Lactate Anaerobic Resistance SP2: Intensity:  6 to 7 OB
4 to 5 x 100 on 7’

  • Try to swim an easy 100 between efforts
  • This is a very fast set; your H.R. must go to its maximum >180+.  

Warm down
600 EZ free breathe 3, 5, 7

  • Do an EZ swim, humming while you stroke 3, 5 or 7 times, to loosen down

Warm Up EN1
25’ x IM mix {EKTY …200@BBDPS

{KTYE… 200 @1OB

{TYEK… 200 @2OB

{YEKT… 200 @3OB

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

  • Practice finishing “racing to the wall.”  2 sets of 4x 25 repetitions; do the last 6 strokes into the wall all out, no breath.  Swim 50, “drill of the week” after 4.

Anaerobic Threshold EN3: Intensity:  3 to 4½ OB: Equipment:  Paddles or fins optional
25’ x  {(6 x 50 w/15”) w/30”

{(12 x 25 w/10”) w/30”

  • Count: A to F
  • Swim 300’s broken in 50’s and 25’s, with 15” and 10” rest respectively, notice the rest is 30” after 300.  Maintain your pace of the 1st swim.

Kick Set
3 x {Race Board      E     Y     T     Kuw

{Arrow Board    E     Y     T     K

On 1:40 each 50

Your Content Goes Here

Warm Up EN1
15’ x IM mix {EKTY … 100@BBDPS

{KTYE… 100 @1OB

 {TYEK … 100 @2OB

{YEKT

Aerobic Training EN2: Intensity:  1½ to 3 OB
40’ x 100 IM w/10 to 15“ rest

  •  100’s IM observe the recommended resting interval, maintain pace time of 1st swim for 20+  swims, or as many as you can.

Anaerobic Threshold EN3: Intensity:  3 to 4 OB: Equipment:  Fins optional
25’ x 50 w/15” to 20” Choice of Stroke

  • 25 minutes of 50’s work the walls, turns and streamline glides, try to go on the shorter rest, maintain 200 pace.

Kick Set
1 x {Race Board      E     Y     T     Kuw

{Arrow Board    E     Y     T     K

On 1:40 each 50

Warm Up EN1
15’ x IM mix {EKTY…100 @BBDPS

{KTYE.. 200 @1OB

{TYEK … 100@2OB

{YEKT… 200 @3OB

Aerobic Training EN 2: Intensity:  1½ to 3 OB: Equipment:  Fins
40’ x {(6 x 50 w/10”) w/20”

{(4 x 25 w/10”) w/20”

  • Restart until time is finished
    6x 50: 1 – E, 1 – 4th best stroke, 1 – E, 1 – 3rd best stroke, 1 – E, 1 – 2nd best stroke
  • 2x 25: belly, side, back, side/ kk  w/fins

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

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

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

Swim an EZ 100 after each race

  • Dive in 100’s, as fast as you can every swim.  Hardest set all week.  If any swim is 5% slower than the one before, you are done, stop repeating (remember, you cannot kill a dead horse).

Warm Down EN1
400 to 600 EZ
Continue swimming after the last 100 until H.R.< 90