Practice of the Week: 9/16- 9/21, 2019

9/16:

Warm Up EN1  20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE 

         {IM Swim @ BBDPS 

Please see BASICS, for full set explanations 
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 
9/17:
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 {800 w/40” A to P 

         {700 w/35” A to N 

         {600 w/30” A to L 

         {500 w/25” A to J 

         {400 w/20” A to H 

         {300 w/15” A to F 

         {200 w/10” A to D 

         {1 x 100 (done) A to B 

Swim a pyramid, start at 800 and keep going to 1x 100, take 40” rest after the 800, take 35” after the 700, rest 30” after the 600, rest 25” after the 500, 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 
9/18:
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 

4 x 200 w/3’ to 4’  

Count: A to D 

Loosen with 50 easy after #1, #2, #3, and 200 after #4. 

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.  Elite swimmers more intense, lower level – less intense  
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 
9/19:
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.   
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 

 

 

9/20:
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 breathe} 

Please see BASICS, if you need more explanations 

 

 

9/21 :
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 

   

10x 50 as fast as you can; choice of stroke, dive in every time, swim easy between swims,  
Warm Down EN1   600 IM –  P, K, S    600 pull, kick, swim:  IM  

 

By |2019-09-23T10:25:10+00:00September 17th, 2019|News|