| Warm Up EN1 | 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE {IM Swim @ BBDPS | Please see BASICS, for full set explanations |
| Warm Up Legs | 400 kick best effort | Hold board with elbows on each side at bottom corners; set head in line, when you do not need to breathe place head in water and steady stream of bubbles out the nose. |
| Sprint Set SP3 | 2 x {(4 x 6 str on 1’) w/50 drill 25
| 2 sets of 4x 25, push off and swim all out, do not breathe until 6 strokes, and then swim easy to the 25. In E & K 6 strokes are 12 digs, in Y & T 6 extensions to the front. |
| Anaerobic Threshold EN3 Intensity: 3 to 4 OB Equipment: Hand Paddles | 36’ x {(4 x 200 w/30”) w/45” {(8 x 100 w/20”) w/45” {(16 x 50 w/10”) Count: A to P | Repeat broken 800’s until 36’ are finished. Rest 30” between the 200’s, 20” between the 100’s and 10” between the 50’s; rest 45” every 800 after counting A to P. Freestyle is the stroke of choice, IM’rs can swim 4 styles. |
| Kick Set | 3 x {4 x 25 w/kickboard} on 45” {4 x 25 E no breath} | Please see BASICS, if you need more explanations |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE {IM Swim @ BBDPS | Please see BASICS, for full set explanations |
| Prolonged Sprinting SP3 | 3 x {(4 x 25 on 2’) w/50 drill 50 After each set of 4 repetitions do a 50 drill of the week, scull #3 / scull #4 | 3 sets of 4 repetitions – dive-in 25s all out, no breath if possible. Work on start, break, and maximum acceleration. Swim easy to the 50 and restart on prescribed send-off. |
| Aerobic Training EN2
Intensity: 1½ to 2½ OB
Equipment: Paddles and Fins | 50’ x {(8 x 100 w/10”) w/40” A to P {(7 x 100 w/10”) w/35” A to N {(6 x 100 w/10”) w/30” A to L {(5 x 100 w/10”) w/25” A to J {(4 x 100 w/10”) w/20” A to H {(3 x 100 w/10”) w/15” A to F {(2 x 100 w/10”) w/10” A to D {(1 x 100 (done) A to B | Swim a pyramid, start at 8x 100 and keep going to 1x 100, take 40” rest after the 8x 100, take 35” after the 7x 100, rest 30” after the 6x 100, rest 25” after the 5x 100, and so on till you get to the 200 with 10”, and finish with a 100. Maintain a steady pace. |
| Kick Set | 2 x {4 x 25 w/kickboard} on 45” {4 x 25 E no breath} | Please see BASICS, if you need more explanations |
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| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE {IM Swim @ BBDPS | Please see BASICS, for full set explanations |
| Aerobic Training EN2 Intensity: 1 ½ to 3 OB Equipment: None | 45’ x {(5 x 100 w/10” to 15”) w/20” A to B Y, K, T, E, IM | Sets of 5x 100 w/10” rest after every 5 take 20” rest, to drink, swim 1x 100 of each stroke and 1x IM. Restart until 45’ finish; triathletes swim 1x 100 each of naked, paddles, fins, both |
| Lactate Anaerobic Resistance SP2 Intensity: 6 to 7 OB | 3 or 4 x 200 w/ 4’ to 5’ Count: A to D Loosen with 150 easy after #1, #2, #3, and 200 after #4. Try for a descending set, if in any swim your time slows down more than 5 seconds discontinue set and swim EZ rest of swims. | These swims are approximately 86% to 93% efforts over your best time. Take your best time multiply it by 1.14 and 1.07 the time you swim lands in between those parameters. As long as time drops, keep going |
| Kick Set | 1 x {4 x 25 w/kickboard} on 45” {4 x 25 E no breath} | Please see BASICS, if you need more explanations |
| Warm Up EN1 | 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE {IM Swim @ BBDPS | Please see BASICS, for full set explanations |
| In Motion Speed SP3 | 3 x {(4 x 50 on 1:30) w/50 drill 6 str | “Olympic” Finishes. Swim 3 sets of 4x 50 go easy until six strokes out of the finish, then sprint all out no breath and touch, not “grab” the wall. Swim a 50 drill after 4. Choose a different stroke each set. |
| Warm Up Legs | 4 x 100 w/5” negative split, kick best effort
A snorkel is recommended to keep your head in line the whole time. | Hold board with elbows on each side at bottom corners; set head in line, when you do not need to breathe place head in water and steady stream of bubbles out the nose. |
| Anaerobic Threshold EN3 Intensity: 3 to 4 OB Equipment: Paddles optional | 35’ x {1 x 100 w/30” A to B {(2 x 100 w/15”) w/40” A to D {(3 x 100 w/15”) w/50” A to F {(4 x 100 w/15”) w/60” A to H | 100, 2x 100, 3x 100, and 4x 100. Please observe the resting intervals. Restart until the 35’ are finished. |
| Kick Set | 2 x {4 x 25 w/kickboard} on 45” {4 x 25 E no breathe} | Please see BASICS, if you need more explanations |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE {IM Swim @ BBDPS | Please see BASICS, for full set explanations |
| Aerobic Training EN2 Intensity: 1 ½ to 3 OB | 40’ x {(200 IM w/20” Count: A to D {(200 E w/20” | Swim 1x 200 IM and then 1x 200 free, watch the resting intervals |
| Anaerobic Threshold EN3 Intensity: 3 to 4 OB Equipment: Fins – optional | 30’ x {(2 x 100w/15”) w/45” K {(4 x 50 w/10”) w/45” Count: A to D | 200’s broken backstroke, 1x 100’s, 1x 50’s, work on the 15 yards under water dolphin kick on every wall, use fins if you want to. |
| Kick Set | 1x {4 x 25 w/kickboard} on 45” {4 x 25 E no breath} | Please see BASICS, if you need more explanations |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE {IM Swim @ BBDPS | Please see BASICS, for full set explanations |
| Aerobic Training EN 2 Intensity: 1½ to 3 OB Equipment: Fins | 40’ x {1 x 100 IM w/15” {2 x 25 kk on 45” {1 x 100 4th best w/15” {2 x 25 kk on 45” {1 x 100 3rd best w/15” {2 x 25 kk on 45” {1 x 100 2nd best w/15” {2 x 25 kk on 45” | The swim portions are at the intensity prescribed in the Energy System, working on 2nd, 3rd, and 4th best strokes. The kick portions should be on flutter or dolphin uw, fins are recommended, so you can last the whole way underwater in the streamline glide position, 1 on belly and 1 on back; try your best, if you are going to die, DON´T, take a breath and keep going |
| Sprint Set SP3 | 4 x 5 str on 1:30 w/50 drill 50 | 4 sprints of 5 strokes, all out – no breath, swim EZ to the 50, |
| Lactate anaerobic tolerance SP2 Intensity: 6 to 7 OB | 8 to 10 x 50 on 3:30 to 4:30 send-off
| Choice of stroke, dive in every time, swim easy between swims |
| Warm Down EN1 | 600 IM – P, K, S | 600 pull, kick, swim: IM
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