Practice of the Week 2: Winter: December 17 to 22, 2018.

For further explanation, see BASICS.

Warm Up EN1
20′ x EKTY x 1, 2, 3,

  • 100 @ BBDPS, 200 @ 1-2OB, 300 @ 3-4-5OB

Sprint Set SP3
3 x (4 x 6 str on 1:15) w/50 drill

  •  3 sets of 4 repetitions of 6 strokes from push off, ALL OUT, NO BREATH; swim easy to the 50, restart on the 1:15; after 4 rep’s, do a 50 drill of the week.  

An. Threshold EN3: Intensity: 3 to 4 OB
35′ x {(1 x 200 w/30″ to 40″

{(1 x 400 w/40″ to 50″

  •  Repeat 1x 200, 1x 400, until 35’ finish.  Observe the resting intervals

Kick Set
15′ x 200 w/20″ Fins EY {b, s, b, s

  • 200’s w/20″ rest until 15′ finish

Warm Up EN1
15′ x EKTY x 3, 2, 1

  • 300 @ BBDPS, 200 @ 1OB, 100 @ 2OB

Prolonged Sprint SP3
2 x {4 x (5 + turn + 3) on 2:30

W/50 drill, after 4 repetitions

  • On the first set do freestyle, second set choose your best stroke other than free.
  • 2 sets of 4 repetitions of 5 strokes + turn + 3 strokes ALL OUT, no breath, then swim easy to the 100 or 50 and back to mid pool, restart every 2:30.  Start from “mid pool” or a distance from the wall at which you need 5 strokes to get to the wall.  In fly, you will breathe at the wall, breast rhythm requires breathing every stroke, and on back your face is out of the water. 

Aerobic Training EN2:  Intensity: 1½ to 2½ OB: Paddles and Zoomers or Fins
45′ to 60’ x 1650 w/1:30 rest

  • Swim 1 mile 2 or 3 times count (A to K) x 3, try to swim a linear set, maintain your pace do not slow down

Kick Set
10′ x 100 w/15″ Fins EY {b, s, b, s

  • 100’s w/15″ rest until 15′ finish

Warm Up EN1
20′ x EKTY x 2, 2, 2…

  • 200 @ BBDPS, 200 @ 1OB, 200 @ 2OB, 200 @ 3OB

Aerobic Training EN2:Intensity: 1½ to 2½ OB
45′ x 200 w/15” to 20”

  • Swim 200’s, one of each stroke, observe the rest intervals.  One each: Y, K, T, E, and IM.

VO2 max SP1: Intensity: 4½ to 5½ OB
20’ x 100 w/60” to 75” A to B

  • Swim 100’s dive in and race try to make it with as few breaths as possible, including no breath for the more advanced athletes in and out of the turns

Warm down
Swim until H.R. < 100 in 60″


Warm Up EN1
20′ x EKTY x 4, 2, 1
400 @ BB-1-2-3, 200 @ 2-4OB, 100 @ 5OB

In Motion Speed SP3
2 x {(6 x 25 on 1:10) w/50 drill

  • 2 sets of 6 repetitions of 25’s, sprint into the wall all out, no breathe the last 6 strokes

An. Threshold EN 3: Intensity:  3 – 4½ OB: Paddles optional
30′ x 100 w/ 30” to 40”

  • 100’s observe the recommended resting intervals.  Stroke choice, prefer NO free, triathletes do freestyle

Kick Set
20′ x 50 w/10″ Fins EY {b, s, b, s

  • 50’s w/15″ rest until 15′ finish

Warm Up EN1
15′ x EKTY x 1, 1, 1…

  • 100 @ BBDPS, 100 @ 1OB, 100 @ 2OB, 100 @ 3OB and restart until time is up

Aerobic Training EN2: ½ to 2½ OB 

40′ x 500 w/20” to 30” A to J

  •   Swim 500’s take 20” to 30″ rest, repeat until 40′

An. Threshold EN 3: 3 to 4 OB: Fins optional
25′ x 200 w/45″ Y count A to D

  • Swim 200’s take 45″ at the end, repeat until 25′ are finished

Kick Set
10′ x {(1 x 200 w/15”)

{(2 x 100 w/10”) w/20”

{(4 x 50 w/ 5”) w/20”

Fins EY {b, s, b, s

  • 1x 200, 2x 100, 4x 50, watch the recommended rest in the middle of the swim and at the end.

Warm Up EN1
20′ x EKTY x 4, 4, 2

  • 400 @ BBDPS, 400 @ 2OB, 200 @ 4OB

Aerobic Training EN 2: Intensity: 2 to 3 OB

45′ x {1 x 100 rev. IM w/15″

{2 x 75 str-E-str w/15″

{2 x 50 kk sides w/fins w/15

{2 x 25 no breath uw  w/15″

  • Repeat each swim as written, taking 15″ rest between each.  Restart until 45′ are finished.  The rev. IM is ETKY, the 75’s are 3rd best and 4th best strokes in each.
  • The 50’s are on the side, bottom arm leading, top arm trailing.  The 25’s are underwater.  

Sprint Set SP3
4 x 5 strokes on 1:30 w/50 drill

  • 4 repetitions of sprint ALL OUT, no breath for 5 strokes, swim easy to the 50

Lactate An. Tolerance SP2: 5½ to 7 OB
4 x 200 w/10’ swim easy 200 to 300 after each maximum effort.

  • 4x 200’s dive-in, choice of stroke. Rest Interval as shown

Warm Down EN1
600 E, K, E, T, E, Y

  • Easy swim on E breathe e/5 arm pulls

By |2018-12-17T11:12:56+00:00December 17th, 2018|News|