4-8-19
| Warm Up EN1 | 20’ x IM mix {EKTY
{KTYE {TYEK {YEKT |
200 @ BBDPS
100 @ 1 OB 200 @ 2 OB 100 @ 3OB 200 @ 4OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| Kick Set | 3 x {Race Board E Y T Kuw
{Arrow Board E Y T K On 1:40 per 50 |
Please see BASICS for complete explanations. | |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Hand Paddles |
35’ x 400 w/30” to 45”
Count: A to H |
35 minutes of 400’s. The rest is 30” to 45”. Get on a send-off that you will last on the first one. If you swim 4:15 to 4:29 go on 5’, if you swim 4:30 to 4:44 go on 5:15, if you swim 6:20 go on 7’ and so forth. | |
| Sprint Set SP3 | 2 x (4 x 6 str on 1:15)
50 W/50 drill of the week |
2 sets of 4 repetitions of 6 strokes all out, no breath, then EZ to the 50; after a set of 4 sprints, swim 1x 50 drill, see BASICS | |
4-9-19
| Warm Up EN1 | 15’ x IM mix {EKTY
{KTYE {TYEK {YEKT |
200 @ BBDPS
100 @ 1 OB 200 @ 2 OB 100 @ 3OB 200 @ 4OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| Kick Set | 2 x {Race Board E Y T Kuw
{Arrow Board E Y T K On 1:40 per 50 |
Please see BASICS for complete explanations. | |
| Aerobic Training EN2
Intensity: As specified in each swim Equipment: Paddles and Fins |
45’ x {1 x 200 w/10” at 1 – 1½ OB
{1 x 200 w/15” at 1½ – 2OB {1 x 200 w/20”to 30” at 2½ – 3 OB |
Sets of 3x 200 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get | |
| Prolonged Sprinting SP3 | 2 x {(4 x 5str.+ turn + 3 str. on 2:15)
75(50) + mid pool W/50 Drill of the Week |
2 sets of 4 rep’s starting at 5 strokes from the wall go all out no breath 5 str. + turn + 3 strokes and then swim easy to the 75 + mid pool. Restart on 2:15. Go EZ to the 50 if you do not get enough rest going 75. | |
| Warm Up EN1 | 15’ x IM mix {EKTY
{KTYE {TYEK {YEKT |
200 @ BBDPS
100 @ 1 OB 200 @ 2 OB 100 @ 3OB 200 @ 4OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| Aerobic Training EN2
Intensity: 1½ to 3 OB Equipment: None |
45’ x {1 x 100 w/10”
{1 x 200 w/15” {1 x 300 w/20” {1 x 400 w/25” {1 x 500 w/30” {1 x 600 w/35” {1 x 700 w/40” |
Build a pyramid all IM, keep adding 1 – 25 of each stroke until 45 minutes are finished. | |
| VO2 max SP1
Intensity: 4½ to 5½ OB |
16’ x 200 w/75” to 90” | This is a very fast set; your H.R. must go to its maximum 180+. You must get minimum 75” rest and no more than 90” | |
| Warm down | 800 EZ free breathe 3, 5 | Do an EZ hypoxic swim to loosen down | |
4-11-19
| Warm Up EN1 | 15’ x IM mix {EKTY
{KTYE {TYEK {YEKT |
200 @ BBDPS
100 @ 1 OB 200 @ 2 OB 100 @ 3OB 200 @ 4OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| Aerobic Training EN2
Intensity: 1½ to 3 OB Equipment: None |
45’ x {1 x 100 w/10”
{1 x 200 w/15” {1 x 300 w/20” {1 x 400 w/25” {1 x 500 w/30” {1 x 600 w/35” {1 x 700 w/40” |
Build a pyramid all IM, keep adding 1 – 25 of each stroke until 45 minutes are finished. | |
| VO2 max SP1
Intensity: 4½ to 5½ OB |
16’ x 200 w/75” to 90” | This is a very fast set; your H.R. must go to its maximum 180+. You must get minimum 75” rest and no more than 90” | |
| Warm down | 800 EZ free breathe 3, 5 | Do an EZ hypoxic swim to loosen down | |
| Warm Up EN1 | 15’ x IM mix {EKTY
{KTYE {TYEK {YEKT |
200 @ BBDPS
100 @ 1 OB 200 @ 2 OB 100 @ 3OB 200 @ 4OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| Aerobic Training EN2
Intensity: 1½ to 3 OB |
40’ x 400 IM w/20” | 400’s IM observe the recommended resting interval, maintain time of 1st swim | |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Fins optional |
25’ x 100 w/30” to 40” | 25 minutes of solid 100’s, work the walls, streamlines and turns, try to go on the shorter rest, maintain pace. | |
| Kick Set | 2 x {Race Board E Y T Kuw
{Arrow Board E Y T K On 1:40 per 50 |
Please see BASICS for complete explanations. | |
4-13-19
| Warm Up EN1 | 15’ x IM mix {EKTY
{KTYE {TYEK {YEKT |
200 @ BBDPS
100 @ 1 OB 200 @ 2 OB 100 @ 3OB 200 @ 4OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
| Aerobic Training EN2
Intensity: 1½ to 3 OB |
40’ x 400 IM w/20” | 400’s IM observe the recommended resting interval, maintain time of 1st swim | |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Fins optional |
25’ x 100 w/30” to 40” | 25 minutes of solid 100’s, work the walls, streamlines and turns, try to go on the shorter rest, maintain pace. | |
| Kick Set | 2 x {Race Board E Y T Kuw
{Arrow Board E Y T K On 1:40 per 50 |
Please see BASICS for complete explanations. | |
