• BB&DPS – Best Balance & Distance Per Stroke: 5 strokes or less in the 4 styles in a short course pool, 10 strokes or less in long course – “Tai Chi Swimming.”  Please go to T.I.P.S. for a more detailed explanation.
  • OB          Over Best:  # of strokes recommended over your BBDPS count
  • TOR        Turn Over Rate
  • Y             FlY
  • K             BacK
  •              BreasT
  • E              FreE
  • uw           Underwater
  • kk            Kick
  •  ‘              Minutes
  • “              Seconds
  • w/            with: utilized to indicate a number of seconds of rest between repetitions
  • on:          to indicate that everyone will do a repetition on a set send-off
  • Description of Training Set:  25’ x (5 x 100 /10”)w/30” – During 25 minutes, you swim sets of 5 one-hundreds taking 10 seconds to rest after each and taking 30 seconds rest after 5.

Warm up:

  • {IM Drill:  4 kk Y, 7 kk K, 2 kk T, 7 kk E.
  • {IM Swim: Swim the 4 strokes in the Individual Medley order, YKTE @ your BB&DPS (5 strokes or less in 25 yd. pool), add a stroke or two each loop.
  • 4 kk Y: Lie on the ‘Y’ position, dolphin kick 4 times, on the 4th kick,stroke, and breathe; repeat the length of the pool.
  • 7 kk K: Lie on the ‘I’ position (shoulder to the sky with arm parallel to body, hand on the thigh/arm pit to the bottom with arm above head in line with the body), flutter kick 4 times with the top leg, that allows for 3 kicks with the bottom leg, then stroke and lie on the other side and repeat the 7 kicks, count 4 kicks with the top leg.
  • 2 kk T: Pull, breathe, kick, glide, hold your hands in front, then breathe, cock your body and cock your legs, fire the kick, and lunge to the glide; repeat 2 kicks for 1 pull; on the 2nd stroke think timing, shoulders and heels up together, down together.
  • 7 kk E: Same as back: arm-pit to the bottom – shoulder to the sky, when you stroke one time, during the roll side to side, the nose goes past the water, and you count 4 kicks from the bottom leg (since both feet are kicking you do a total of 7 kicks), after you breathe, set head and stroke again back to the first side.
  • Continue repeating 1x IM drills, 1x IM swim until time is finished.

Kicking set

  • {4 x 25 w/kickboard} on 45”
  • {4 x 25 E no breath}
  • The 25’s kk are fast; the 25’s E are brisk: work on setting the head (steady bow line), fast feet in a small space, and  shoulder shifting.
  • Leave on 45” or a sendoff that allows you to get at least 20” rest on the kick.  Repeat the number of sets specified, alternating, the 4 kicking laps and the 4 no breathe laps.

Drill of the week:

  1. a) Leap Frog/Dolphin: Push off and touch the bottom with two hands, bring your knees to your stomach, place your feet on the floor and leap towards the surface.  Leave your arms in the back end, when you break the surface take one butterfly stroke and breathe; prepare to dive and touch the bottom again, continue repeating a leap from the bottom and a fly stroke on the surface.
  2. b) Fake 2x Back Arm Recovery: As you lie in letter “I” position in backstroke, recover the trailing arm to the “L” and reset it back at the side, then lift the arm again, recover for real and roll your body to the “I” position on that side and proceed to fake the arm recovery with the other arm, up the “L”, down to the “I” and then stroke for real.  Keep the leading arm at top until the recovering arm comes to the top the second time. 
Date:  04-26-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

  • {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 no breathe}
Please see BASICS, if you need more explanations
Anaerobic Threshold EN3Intensity:  3 to 4 OBCount: (A to P) or 4x (A to D)Equipment:  Hand Paddles 35’ x (4 x 200 w/30”) w/75”

  • 3rd 50 @ 4½ to 5½ OB
Repeat broken 800’s (4x 200) until 35’ are finished, rest 30” after ea. 200 and 75” after 4x.3rd 50 @ 4½ to 5½ OB – Olbrecht…
Sprint Set SP3 2 x {(6 x 6 str on 1’) w/50 drill                25 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.
Date:  04-27-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

  • {IM Swim @ BBDPS
Please see BASICS, for full set explanations
Kick Set 2 x {4 x 25 w/kickboard} on 45”

  • {4 x 25 E no breath}
Please see BASICS, if you need more explanations
Aerobic Training EN2Intensity:  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.
Prolonged Sprinting SP3 2 x {(6 x 25 on 2’) w/50 drill

50

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 and restart on recommended send-off.
Date:  04-28-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

  •          {IM Swim @ BBDPS
Please see BASICS, for full set explanations
Aerobic Training EN2Intensity:  1½ to 3 OBEquipment:  None 45’ x {(5 x 100 w/10” to 15”) w/20”

Y, K, T, E, IM

Count:  A to B

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       EN3Intensity:  4½ to 5½ OB 3 x 400 w/2’ to 2:30, swim 50 EZ

Count:  A to H

These swims are approximately 87% to 92% efforts from your best time.
Kick Set 1 x {4 x 25 w/kickboard} on 45”

  •       {4 x 25 E no breath}
Please see BASICS, if you need more explanations
Date:  04-29-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

  •          {IM Swim @ BBDPS
Please see BASICS, for full set explanations
Kick Set 2 x {4 x 25 w/kickboard} on 45”

  •       {4 x 25 E no breathe}
Please see BASICS, if you need more explanations
Anaerobic Threshold EN3Intensity:  3 to 4 OBEquipment:  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.3rd – 25 in every 100 up intensity 1-1½ over pace
In Motion Speed SP3 3 x {(4 x 50 on 1:30) w/50 drill              6str “Olympic” Finishes.  Swim 3 sets of 4x 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.
Date:  04-30-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

  •          {IM Swim @ BBDPS
Please see BASICS, for full set explanations
Aerobic Training EN2Intensity:  1½ to 3 OB 40’ x {400 IM w/20”

  •          {400 E w/20”

Count:  A to H

Swim 1 x 400 IM and then 1 x 400 free watch the resting intervals.
Anaerobic Threshold EN3Intensity:  3 to 4 OBEquipment:  Fins – optional 30’ x 200 w/30” – 45” K

  •     Count:  A to D
200 backstroke, work on the 15 yards under water dolphin kick
Kick Set 1 x {4 x 25 w/kickboard} on 45”

  •       {4 x 25 E no breathe}
Please see BASICS, if you need more explanations
Date:  05-01-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

  •          {IM Swim @ BBDPS
Please see BASICS, for full set explanations
Aerobic Training EN 2Intensity:  1½ to 3 OBEquipment:  Fins 40’ x {1 x 100 IM w/15”

  • {2 x 25 kk on 45”
  • {1 x 100 4th 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 2nd best w/15”        
  • {2 x 25 kk on 45”
The swim portions are at the intensity prescribed in the Energy System, working on 3rd and 4th best strokes.  The kick portions should be flutter or dolphin with fins underwater.
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 SP2Intensity:     6 to 7 OB 8 to 10 x 50 on 3:30 1 set of 10 repetitions go as fast as you can, do active rest in between each, swim 100 EZ between each.
Warm Down EN1 1000  S K P S, changing strokes 1000 swim, kick, pull, swim