Date:  04-06-2020 Workout Today
Energy System Exercise Set Exercise Description
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
Date:  04-07-2020 Workout Today
Energy System Exercise Set Exercise Description
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.
Date:  04-08-2020 Workout Today
Energy System Exercise Set Exercise Description
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
Date:  04-09-2020 Workout Today
Energy System Exercise Set Exercise Description
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:  Paddles or fins optional

35’ x 300 w/30” to 45” Swim 300’s, notice the rest can be 30” and up to 45”.  Do with the least possible but maintain your pace of the 1st swim.
In Motion Speed SP3 2 x (6 x 25 on 1:15) w/50 drill

6 str.

Practice finishing.  2 sets of 6 repetitions; do the last 6 strokes into the wall all out, no breath.  Do 50 drill of the week after 6.
Date:  04-10-2020 Workout Today
Energy System Exercise Set Exercise Description
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.
Date:  04-11-2020 Workout Today
Energy System Exercise Set Exercise Description
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
Aerobic Training EN 2

Intensity:  1½ to 3 OB

Equipment:  Fins

40’ x {(4 x 100 w/15”) w/20”

{(2 x 50 w/15”) w/20”

Restart until time is finished

4x 100: #1 – E, #2 – IM, #3 – E, #4 – 4th best stroke

2x 50: side kk w/fins

Sprint Set SP3 4 x 5str on 1:30 w/50 drill

50

4x 5 strokes all out, no breathe, and swim EZ to the 50.  Get ready to race.
Lactate Anaerobic Tolerance SP2

Intensity:  6 to 7 OB

6 x 100 on 7’     A to B

Swim an EZ 150 after each race

Dive in 100’s, as fast as you can every swim.  Hardest set all week.
Warm Down EN1 400 to 600 EZ Continue swimming after the last 100 until H.R.< 90