Practice of the Week: April 1-6, 2019.

Warm Up EN1 20’ x {IM Drill: 4kkY, 8kkK, 2kkT, 8kkE

{IM Swim @ BBDPS, 1OB, 2OB, 3OB, …

Please see BASICS, for full set explanations
Kick Set 3 x {4 x 25 w/kickboard} on 45”

{4 x 25 E w/bucket}

Please see BASICS, if you need more explanations
Timed KICK 400 kick with board / solid effort Hold board with elbows at corner, head in line, face in water, when not breathing, FAST
Anaerobic Threshold EN3

Intensity:  3 to 4 OB

Equipment:  Hand Paddles

35’ x 800 w/75”

Count:  A to P

Repeat 800’s until 35’ are finished, rest 75” after counting A to P.
Sprint Set SP3 12 x 6 str on 1’ w/100 drill {50 rotational360°

                               {50 rotational 180°

Set 1: 3x – 1st stroke / 3x – 4th stroke

Set 2: 3x – 2nd stroke /3x – 3rd stroke

2 sets of 6x 25, push off and swim all out, no breath until 6 strokes, then swim easy to the 25.  In E & K 6 strokes are 12 digs, in Y & T 6 extensions to the front.
Warm Up EN1 15’ x {IM Drill: 4kkY, 8kkK, 2kkT, 8kkE

{IM Swim @ BBDPS, 1OB, 2OB, 3OB, …

Please see BASICS, for full set explanations
Prolonged Sprinting SP3 2 x {(6 x 25 on 2’) w/100 drill {50 rotational 360°

50                                {50 rotational 180°

Set 1: 3x – 1st stroke / 3x – 4th stroke

Set 2: 3x – 2nd stroke /3x – 3rd stroke

2 sets of 6 repetitions – dive-in 25’s all out, no breath if possible.  Work on start, break and maximum acceleration.  Swim easy to the 50 so you 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

100 w/5”    A to B

Swim a pyramid, start at 800 and keep going to the 100, take 5” rest per 100 of swim, at the 800 take 40”, at the 700 rest 35”, at the 600 rest 30”, and so on till you get to the 200 with 10”, and finish with a 100.  Maintain a steady pace.  If you know you cannot finish the 3600 rest included in less than 50’, then build from the 100 up until time is up.
Kick Set 2 x {4 x 25 w/kickboard} on 45”

{4 x 25 E w/bucket}

Please see BASICS, if you need more explanations
Warm Up EN1 15’ x {IM Drill: 4kkY, 8kkK, 2kkT, 8kkE

{IM Swim @ BBDPS, 1OB, 2OB, 3OB, …

Please see BASICS, for full set explanations
Aerobic Training EN2

Intensity:  1½ 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
VO2 max       EN3

Intensity:  4½ to 5½ OB

3 x 400 w/2’ to 2:30, swim 50 EZ          A to H These swims are approximately 90% to 92% efforts over your best time.
Kick Set 1 x {4 x 25 w/kickboard} on 45”

{4 x 25 E w/bucket}

Please see BASICS, if you need more explanations
Warm Up EN1 20’ x {IM Drill: 4kkY, 8kkK, 2kkT, 8kkE

{IM Swim @ BBDPS

Please see BASICS, for full set explanations
In Motion Speed SP3 4 x {(3 x 50 on 1:30) w/50 drill  {50 rotational 360°

6 str                               {50 rotational 180°

Set 1: 3x – 1st stroke

Set 2: 3x – 2nd stroke

Set 3: 3x – 3rd stroke

“Olympic” Finishes.  Swim 4 sets of 3x 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.
Timed KICK 400 kick with board / solid effort Hold board with elbows at corner, head in line, face in water, when not breathing, FAST
Anaerobic Threshold EN3

Intensity:  3 to 4 OB

Equipment:  Paddles optional

30’ x {1 x 100 w/30” A to B

{1 x 200 w/40” A to D

{1 x 300 w/50” A to F

{1 x 400 w/60” A to H

Swim 100, 200, 300, and 400. Please observe the resting intervals.  Restart until the 30’ are finished.
Kick Set 2 x {4 x 25 w/kickboard} on 45”

{4 x 25 E w/bucket}

Please see BASICS, if you need more explanations
Warm Up EN1 15’ x {IM Drill: 4kkY, 8kkK, 2kkT, 8kkE

{IM Swim @ BBDPS

Please see BASICS, for full set explanations
Aerobic Training EN2

Intensity:  1½ to 3 OB

40’ x {(1 x 400 IM w/20”)         A to H

{(1 x 400 E w/20”)

Swim 1 x 400 IM and then 1 x 400 free watch the resting intervals.  If the rest does not seem adequate, slow down.
Anaerobic Threshold EN3

Intensity:  3 to 4 OB

Equipment:  Fins – optional

30’ x 200 w/30” K       A to D Swim 200’s backstroke, take 30” rest, and work on 8 to 15 yards under water dolphin kick every wall
Kick Set 3x {4 x 25 w/kickboard} on 45”

{4 x 25 E w/bucket}

Please see BASICS, if you need more explanations
Timed KICK 400 kick with board / solid effort Hold board with elbows at corner, head in line, face in water, when not breathing, FAST
Warm Up EN1 15’ x {IM Drill: 4kkY, 8kkK, 2kkT, 8kkE

{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” dolphin uw w/fins

{1 x 100 2nd 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 4th 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 the side dolphin or flutter or dolphin uw, you can use fins for the kicks.
Sprint Set SP3 4 x 5 str on 1:30 w/50 drill

50

4 repetitions of 5 strokes all out no breath, then swim EZ to the 50
Lactate Anaerobic Tolerance SP2

Intensity:  6 to 7 OB

2 x (3 x 75 on 4’) w/6’ 2 sets of 3 repetitions go as fast as you can, do active rest in between each, swim 400 EZ between 1st and 2nd sets.
Warm Down EN1 400 ea.  S K P S 1600 swim, kick, pull, swim
By |2019-03-30T18:46:37+00:00March 30th, 2019|News|