1/20
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.  Do a different stroke each set. 
An. Threshold EN3 

 

Intensity: 3 to 4 OB 

Equipment: Paddles 

 

For more on stroke count please go to TIPS 

35’ x {1 x 100 w/30” A to B 

         {1 x 200 w/30” A to D 

         {1 x 300 w/45” A to F 

         {1 x 400 w/45” 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 30”, 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. 

EVERY 3RD – 25 IN EVERY 100 TAKE IT UP TO 1 – 2 STROKES OVER YOUR PACE.  

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 
1/21
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 breath, 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 {400 w/20” to 30” 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; the send off will depend on your first swim.  If you swim in 4:10 you will leave on 4:30 and repeat 11x, if you swim in 5:15 you will leave on 5:40 and repeat 9x, if you swim in 7:32 leave on 8’ and repeat 6x, and so forth. 
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 
1/22
Warm Up EN1  20’ x {KRLS – I.M.    Please see BASICS – Warm up of the week 

 

Aerobic Training EN2  

Intensity:  1½ to 3 OB 

Equipment:  None 

45’ x (5 x 200 w/10”) w/45” to 60” K or T  

 

Count:  A to T 

45’ x 1000’s w/60” almost continuous swimming, repeat 1000’s back or breast, at the best possible pace so you last 45’, if you repeat on 11:40 leave on 12:30 to 12:40 and swim 3x plus 600; on 14’, you will swim 3x, if you repeat on the 18’ you will swim 2x plus 300.  Use up the 45’. 
VO 2 Max    SP1 

Intensity:  4½ to 5½ OB 

12 x 50 on 1:30 Y or K or T.  

The send off can be set after your first repetition. 

(No E, except triathletes) 

Repeat 12x 50 at a solid effort, you must get 45” to 60” rest between each.  Adjust your send-off as needed 
Warm down  EZ swim until you recover HR < 90  Loosen down, after this GREAT workout 
1/23
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 {500 w/60” A to J  This is a set of 500’s.  Notice the resting interval and get into a send off on your very first swim restart until 35’ finish.  

EVERY 3RD – 25 IN EVERY 100 TAKE IT UP TO 1 – 2 STROKES OVER YOUR PACE. 

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 
1/24
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. 

EVERY 3RD – 25 IN EVERY 100 TAKE IT UP TO 1 – 2 STROKES OVER YOUR PACE. 

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 
1/25
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/10’     A to F 

1 x 200 IM w/10’  A to D 

2 x 100 stroke choice w/8’  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!!!