Practice of the Week: 2/10 -2/15, 2020.

2/10:
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. 
2/11
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. 
2/12 :
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 
2/13 :
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. 

 

2/14:
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. 
2/15:
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  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 
By |2020-02-10T11:22:39+00:00February 10th, 2020|News|