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/50 drill of the week

*swim first set on 1st and 4th best strokes**swim second set on 2nd and 3rd best strokes 2 sets of 6x 25 on 1’ send off. Go ALL OUT no breath 6 strokes and swim very easy to the 25. After 6 repetitions do a 50 drill and repeat 2 more sets. Do a different stroke or 2 on each set.*

**An. Threshold EN3: Intensity: 3 to 4 OB Equipment: Paddles**

30’ x {(2 x 50 w/10”) w/30” A to B

{(4 x 50 w/10”) w/30” A to D

{(6 x 50 w/10”) w/45” A to F

{(8 x 50 w/10”) w/45” A to H

{(10 x 50 w/10”) w/60” A to J

{(12 x 50 w/10”) w/60” A to L

- Build a pyramid, 2x 50 w/10” after 1 and with 30” rest after 2, 4x 50 w/10” after 1, 2, 3, and w/30” after 4, 6x 50 w/10” after 1, 2, 3, 4, 5, and with 30” after 6, 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 10x 50 before 30’, go to 12.

**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 on 2’

**Warm Up EN**

1 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, swim easy to the 100. After 4 repetitions do a 100 drill – see BASICS.

**Aerobic Training EN2: Intensity: 1½ to 2½ OB: Equipment: Paddles & Zoomers or Fins**

45’ x {(4 x 100 w/10”) w/20” A to H

*This is a set of broken 400’s; the send off will depend on your first swim. If you swim in 1:10 you will leave on 1:20 and repeat 1:10’s leaving on 2:40 and 4’, and every fourth one take 20” rest. If you swim in 1:30 you will leave on 1:40, if you swim in 2’ restart on 2:10 and so forth; watch the intervals of rest and continue until 45’ of the set are over.*

**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 on 2’

**Warm Up EN1**

15’ x {KRLS – I.M.

**Aerobic Training EN2: Intensity: 1 ½ 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 to S-T rest 60”.*

*40’ x 100’s w/10” almost continuous swimming, repeat 10x 100 and take 60” rest. Swim back or breast, at the best possible pace so you last 40’.*

**Resistance to Speed SP3: 6 to 7 OB**

2 x (4 x 50 on 3:30) w/5’

Swim an easy 50 or 100 after each effort.

- 2 sets of 4 x 50, dive-in, choice of stroke. Interval as shown.

**Warm down**

EZ swim until you recover HR < 90

**Warm Up EN1**

20’ x {KRLS – I.M.

In Motion Speed SP3: 2 x (3 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 option**

30’ x {(10 x 50 w/10”) w/60” A to J

*This is a set of broken 500’s (10 x 50 w/10”) w/60”. Notice the resting interval of 10” between each 50, get into a send off on your very first swim; restart the next 10x 50 after 60” rest, until 30’ finish.*

**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 on 2’

**Warm Up EN1**

15’ x {KRLS – I.M.

**Aerobic Training EN2: Intensity: 1½ to 3 OB: **

Count: A – 50, A to B – 100,

A to C – 150, A to D – 200, A to F – 300

40’ x {1 x 50 w/10”} choose Y, K, or T for ea. swim

{1 x 100 w/15”}

{1 x 150 w/20”}

{1 x 200w/25” – IM

{1 x 300 w/30” – E

*Swim 50, 100, and 150 choosing one stroke Y, K or T for each distance, you must use all 3 strokes; then swim a 200 IM and a 300 Free, restart until 40’ are finished.*

** **

**An. Threshold EN 3: Intensity: 3 to 4 OB: Equipment: Fins optional**

25’ x (4 x 25 w/10”) w/30”

Stroke: E or Y

- Count: A to B

*Repeat broken100’s, plenty of rest to go fast, stay on a linear pace, that means same speed all 4 swims every time.*

**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 on 2’

**Warm Up EN1**

15’ x {KRLS – I.M.

**Aerobic Training EN 2: Intensity: 2 to 3 OB**

45’ x {100 IM w/10”

{2 x 25 Y on 45”

{100 K “

{2 x 25 Y on 45”

{100 T “

{2 x 25 Y on 45”

{100 E “

{2 x 25 Y on 45”

{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, all out, no breathe. Do active rests, 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