Practice of the Week: April 8-13, 2019.

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.
4-10-19 
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

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
4-12-19
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.

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.
By |2019-04-08T11:46:11+00:00April 8th, 2019|News|