For further explanations, please see BASICS.
20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS
400 kick best effort
2 x {(4 x 6 str on 1’) w/50 drill
- 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.
36’ x {(4 x 200 w/30”) w/45”
{(8 x 100 w/20”) w/45”
{(16 x 50 w/10”)
- 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.
3 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breath}
15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS
3 x {(4 x 25 on 2’) w/50 drill
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.
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.
2 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breath}
15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS
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
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.
1 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breath}
20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS
3 x {(4 x 50 on 1:30) w/50 drill
- 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.
4 x 100 w/5” negative split, kick best effort (snorkel is recommended)
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.
2 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breathe}
15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS
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
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.
1x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breath}
15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS
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”
4 x 5 str on 1:30 w/50 drill
- 4 sprints of 5 strokes, all out – no breath, swim EZ to the 50
8 to 10 x 50 on 3:30 to 4:30 send-off
600 IM – P, K, S
- 600 pull, kick, swim: IM