| Warm Up EN1 | 20’ x {KRLS – I.M. | Please see BASICS – Warm up of the week |
| Sprint Set SP3 | 2 x (6 x 6 str. on 1’) w/50 drill of the week
25 1st set: 3 of freestyle / 3 or 4th stroke 2nd set: 3 of 2nd stroke / 3 of 3rd stroke |
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 –see BASICS- and repeat. Swim styles as shown in each set. |
| An. Threshold EN3
Intensity: 3 to 4 OB Equipment: Paddles
For more on stroke count please go to TIPS |
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/30” A to F {(8 x 50 w/10”) w/30” A to H {(10 x 50 w/10”) w/30” A to J {(12 x 50 w/10”) w/30” 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/40” after 4, 6x 50 w/10” after 1, 2, 3, 4, 5, and with 50” 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 to keep the average pace, so start at 3 OB and go to 3½ and 4 as needed. 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 |
Please see BASICS – Kicking Set |
| Warm Up EN1 | 15’ x {KRLS – I.M. | Please see BASICS – Warm up of the week |
| Prolonged Sprint SP3 | 2 x (4 x 25 on 2:15)
100 w/100 drill of the week |
2 sets of 4x 100 on 2:15. Dive in 25’s, all out, no breath, swim easy to the 100. After 4 repetitions do a 100 drill – see BASICS. |
| Aerobic Training EN2
Intensity: 1½ – 2½ OB Equipment: Paddles & Zoomers or Fins
|
40’ x {(4 x 100 w/10”) w/20” A to H
Keep your pace and stroke count even. If you start too fast you may not last. Go as fast as you can “easy enough so you last the whole set at the same speed.” |
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, and so forth; watch the intervals of rest, continue until 40’ |
| 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 |
Please see BASICS – Kicking Set |
| Warm Up EN1 | 15’ x {KRLS – I.M. | Please see BASICS – Warm up of the week |
| Aerobic Training EN2
Intensity: 1½ – 3 OB Equipment: None |
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 till 1000 and take 60” swim back or breast, at the best possible pace so you last 40’. For more info’ on counting strokes please go to https://www.swimgym.net/tips/counting.asp |
| Resistance to Speed SP3
Intensity: 6 to 7 OB Equipment: Buckets (opt.) |
2 x {8, 10(11), 12(14), 14(17) str. on 2’}
50 Make sure you can make 14 strokes before you attempt 17 strokes all out no breathe. On the second set start at the highest stroke count and descend to 8. If you cannot make 14 strokes start at 6 and advance to 8, 10, and 12. |
Swim 50’s dive in, or push-off with buckets, and race the number of strokes listed, every time you make it all out, no breath, you advance to the next larger number of strokes. You may choose any style. If you have buckets, it is a good time to tie them up. |
| Warm down | EZ swim until you recover HR < 90 | Loosen down, after this GREAT workout |
| Warm Up EN1 | 20’ x {KRLS – I.M. | Please see BASICS – Warm up of the week
|
| In Motion Speed SP3 | 3 x (3 x 50 on 1:30)
6 str w/50 drill of the week
|
Practice finishes: 3 sets of 3x 50 with the last 6 strokes into the wall ALL OUT, no breath, after 3 repetitions, do 50 drill – see BASICS |
| An. Threshold EN 3
Intensity: 3 to 4 OB Equipment: Paddles option |
25’ x {(10 x 50 w/10”) w/60” A to J | This is a set of (10 x 50 w/10”) w/60”. Notice the resting interval and get into a send off on your very first swim restart until 25’ finish. |
| Kick Set | 3 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. | Please see BASICS – Warm up of the week
|
| 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 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, but stay on a linear 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 |
Please see BASICS – Kicking Set |
| Warm Up EN1 | 15’ x {KRLS – I.M. | Please see BASICS – Warm up of the week
|
| 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 Tolerance SP2
Intensity: 6 to 7 OB Count: A to B |
4 to 5 x 100 on 7:30’
Swim an EZ 150 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, stop repeating |
| Warm Down EN1 | EZ swim until you recover HR < 90 | Loosen down, after this GREAT workout!!! |
