| Warm Up EN1 | 20’ x IM mix {EKTY
{KTYE {TYEK {YEKT |
200 @ BBDPS
100 @ 1 OB 200 @ 2 OB 100 @ 3OB 200 @ 4OB |
During the alloted time for warm up, swim in the order of the IM mix: 200 at BBDPS, then 100 add 1 stroke OB, then a 200 of 2 strokes OB, then 100 of 3 strokes OB, and so forth until time is up. COUNT STROKES. |
| Kick Set 1 | 1 x 400 kick @ the ‘U’ w/fins | Lie on side arm pit to bottom, arm pit to sky; both arms pointing in the direction of travel. Face rolls in and out for breath. | |
| Sprint Set SP3 | 3 x (4 x 6 str on 1:15) w/50 drill of the week
50 |
3 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 |
35’ x {(1 x 400 w/ 30” – 45”)
{(2 x 200 w/20”) w/30” – 45” {(4 x 100 w/15”) w/30” – 45” {(8 x 50 w/10”) w/30” – 45” {(16 x 25 w/5”) w/45” |
35 minutes of 400’s. The maximum rest is 45”, after each, notice that the 2nd, 3rd, and 4th 400’s are broken into 200’s, 100’s, 50”s, & 25’s, follow the resting intervals and maintain pace. | |
| Kick Set 2 | 2 x {Race Board E Y T Kuw
{Arrow Board E Y T K On 1:40 each 50 |
Please see BASICS for more detailed explanations, if you need them. | |
| Warm Up EN1 | 15’ x IM mix {EKTY
{KTYE {TYEK {YEKT
|
200 @ BBDPS
100 @ 1 OB 200 @ 2 OB 100 @ 3OB 100 @ 4OB |
During the alloted time for warm up, swim in the order of the IM mix: 200 at BBDPS, then 100 add 1 stroke OB, then a 200 of 2 strokes OB, then 100 of 3 strokes OB, and so forth until time is up. COUNT STROKES. |
| Prolonged Sprinting SP3 | 2 x {(4 x 5str.+ turn + 3 str. on 2:15)
75(50) + mid pool Swim 100 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 |
48’ x {1 x 200 w/10” at 1 – 1½ OB
{1 x 200 w/15” at 1½ – 2 OB {1 x 200 w/30” at 2 – 2½ OB |
Sets of 3x 200 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 |
Please see BASICS for complete explanations. | |
| Warm Up EN1 | 15’ x IM mix {EKTY
{KTYE {TYEK {YEKT
|
200 @ BBDPS
100 @ 1 OB 200 @ 2 OB 100 @ 3OB 100 @ 4OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| Kick Set | 4 x 100 neg. split on 2:30 or w/20” | Pace yourselves watch your time @ the 50 | |
| Aerobic Training EN2
Intensity: 1½ to 3 OB Equipment: None |
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 all IM, keep adding 1 – 25 of each stroke until 45 minutes are finished.
After you swim the 400 if time is not finished, work your way back down swim: 400, 300, 200, 100, and restart as needed, until time is up. |
|
| Lactate Anaerobic Resistance SP2
Intensity: 6 to 7 OB |
5 x 100 w/ 3’ to 4’
Try to swim an easy 100 between efforts
|
This is a very fast set; your H.R. must go to its maximum 180+. You must get minimum 3’ rest and no more than 4’ | |
| Warm down | 600 EZ free breathe 3, 5, 7 | Do an EZ hypoxic swim to loosen down | |
| Warm Up EN1 | 20’ x IM mix {EKTY
{KTYE {TYEK {YEKT
|
200 @ BBDPS
100 @ 1 OB 200 @ 2 OB 100 @ 3OB 200 @ 4OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| In Motion Speed SP3 | 3 x (4 x 25 on 1’) w/50 drill
6 str. |
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/15”) w/30” to 45”
3rd-25 in ea. 100 up the TOR by 1-1½ str |
Swim 300’s broken in 100’s, notice the rest can be 30” to 45” after 3x. Do with the least possible interval but maintain your pace of the 1st swim. | |
| 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. | |
| Warm Up EN1 | 15’ x IM mix {EKTY
{KTYE {TYEK {YEKT |
200 @ BBDPS
100 @ 1 OB 200 @ 2 OB 100 @ 3OB
|
Full stroke warm-up. Please see BASICS if you need more explanations |
| Aerobic Training EN2
Intensity: 1½ to 3 OB |
42’ x 200 IM w/20” or specialty stroke
3rd-25 in ea. 100 up the TOR by 1-1½ str |
200’s IM observe the recommended resting interval, maintain pace time of 1st swim | |
| 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 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. | |
| Warm Up EN1 | 20’ x IM mix {EKTY
{KTYE {TYEK {YEKT
|
200 @ BBDPS
100 @ 1 OB 200 @ 2 OB 100 @ 3OB 200 @ 4OB |
During the alloted time for warm up, swim in the order of the IM mix: 200 at BBDPS, then 100 add 1 stroke OB, then a 200 of 2 strokes OB, then 100 of 3 strokes OB, and so forth until time is up. COUNT STROKES. |
| 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
50 |
4x 5 strokes all out, no breathe, and swim EZ to the 50. Get ready to race. | |
| Lactate Anaerobic Power SP2
Intensity: 6 to 7 OB |
2 x (8 x 25 on 2’) w/3’
w/100 EZ swim after set 1 |
Very fast and intense swimming w/active rest, swim a 25 easy after each 25 fast, and swim a 100 after 8 repetitions. Dive in every time. | |
| Warm Down EN1 | 400 to 600 EZ | Continue swimming after the last 100 until H.R.< 90 | |
