9/30:
| 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’)
25 W/50 drill of the week |
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 1 more set. Swim a different style each set |
| An. Threshold EN3
Intensity: 3 to 4 OB Equipment: Paddles & fins Freestyle
|
35’ x {1 x 100 w/20” A to B
{1 x 200 w/30” A to D {1 x 300 w/40” A to F {1 x 400 w/50” A to H {1 x 500 w/60” A to J {1 x 600 w/60” A to L {1 x 700 w/60” A to N |
Build a pyramid, 1x 100 rest 20”, 1x 200 w/30”. Use your pace from the first swim for the entire set. It will be difficult if you go too fast on the first swim. Count strokes – Watch the limit OB. If you finish 600 before 35’, go to 700. |
| 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/50 drill of the week |
2 sets of 4x 100 on 2:15. Dive in 25’s, all out, no breathe, and swim easy to the 100. After 4 repetitions do a 50 drill – see BASICS. |
| Aerobic Training EN2
Intensity: 1½ to 2½ OB Equipment: Paddles & Zoomers or Fins
|
50’ x {(2 x 200 w/10”) w/20” A to H
Keep your pace even, both time and stroke count. If you start too fast you may not last, if too slow, you will have too much left at the end. |
This is a set of 400’s broken the send off will depend on your first swim. If you swim in 2:10 you will leave on 2:20 and repeat 2:10 to leave on 2:30, so 4:50 per loop. If you swim in 2:30 leave on 2:40 and swim in 2:30 to leave on 2:50 or 5:30 per loop. |
| 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 | 20’ x {KRLS – I.M. | Please see BASICS – Warm up of the week
|
| Aerobic Training EN2
Intensity: 1½ to 3 OB e/3rd 25 in e/100 @ 4 to 5 OB Equipment: None |
45’ x (5 x 200 w/10”) w/60” K or T
Count: A to T |
45’ x broken 1000’s almost continuous swimming, repeat (5 x 200 w/10”) w/60” back or breast, at the best possible pace so you last 45’. |
| VO 2 Max SP1
Intensity: 4½ to 5½ OB |
10 x 50 on 2’ YK, KT, TE, EY.
The send-off can be set after your first repetition. (No E, except triathletes) |
Repeat 10 x 50 at a solid effort, you must get 60” to 90” rest between each. Adjust your send-off as needed |
| 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 | 2 x (6 x 50 on 1:30)
6 str W/50 drill of the week |
Practice finishes: 2 sets of 6x 50 with the last 6 strokes into the wall ALL OUT, no breathe, after 6 rep’s do 50 drill – see BASICS |
| An. Threshold EN 3
Intensity: 3 to 4 OB Equipment: Paddles option |
35’ x {(5 x 100 w/10”) w/60”
{(10 x 50 w/5”) |
This is a set of 500’s BROKEN, one time into 100’s, one time into 50’s. Notice the resting interval and get into a send off on your very first swim restart until 35’ finish. |
| 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
|
| Aerobic Training EN2
Intensity: 1½ to3OB |
45’ x {1 x 100 w/15” A to B {1 x 200 w/20” A to D
{1 x 300 w/25” A to F {1 x 400 w/30” A to H IM {1 x 500 w/30” A to J E |
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 |
30’ x 100 w/30” E or Y
A to B |
Repeat 100’s, plenty of rest to go fast, but not all out, if you hold 1’ leave on 1:30 and repeat 20x if you hold 1:20 leave on 1:50 and repeat 16x, etc. |
| 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 |
1 x 300 E w/8’
A to F 1 x 200 IM w/8’ A to D 1 x 100 stroke A to B |
Very fast and intense swimming. Try your hardest. Do active rest, at least swim a 200 after each swim. |
| Warm Down EN1 | EZ swim until you recover HR < 90 | Loosen down, after this GREAT workout!!! |
