Date:  04-13-2020 

Workout Today 

 

Energy System 

Exercise Set 

Exercise Description 

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/100 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 2 more sets.  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/20” A to B 

         {(2 x 100 w/10”)w/30” A to D 

         {(3 x 100 w/10”)w/40” A to F 

         {(4 x 100 w/10”)w/50” A to H 

         {(5 x 100 w/10”)w/60” A to J 

          

Build a pyramid, 1x 100 rest 20”, 2x 100 w/10” after 1 and w/30” after 2, in 3x, 4x, and 5x 100 rest 10” between 100’s, and observe the rest at the end.  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.   
VO 2 max.  SP1 

Intensity: 4 ½ to 5 ½ OB 

Count:  A 

12 x 50 w/45” to 60” 

Descend 1 to 3. 

A bit more intense than above set.  We are trying this hard set during the intensity phase and the athletes are giving their feedback. 

Date:  04-14-2020 

Workout Today 

 

Energy System 

Exercise Set 

Exercise Description 

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/100 drill of the week 

2 sets of 4x 100 on 2:15.  Dive in 25’s, all out, no breathe, and swim easy to the 100.  After 4 repetitions do a 100 drill – see BASICS. 
Aerobic Training EN2 

Intensity: 1½ to 2½ OB 

Equipment: Paddles & Zoomers or Fins 

 

50’ x{(2 x 200 w/10”) w/20” A to H 

 

Keep your pace even, both time and stroke count.  If yyou start too fast you may not last.   

This is a set of 400’s broken the send off will depend on your first swim.  If you swim in 2:10 you will leave on 2:20 and repeat 2:10 to leave on 2:30, so 4:50 per loop.  If you swim in 2:30 leave on 2:40 and swim in 2:30 to leave on 2:50 or 5:30 per loop. 
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 

Date:  04-15-2020 

Workout Today 

 

Energy System 

Exercise Set 

Exercise Description 

Warm Up EN1  20’ x {KRLS – I.M.    Please see BASICS – Warm up of the week 

 

Aerobic Training EN2  

Intensity:  1½ to 2 ½  OB 

Equipment:  None 

45’ x (5 x 200 w/15”) w/60” K or T  

 

Count:  A to T 

45’ x (5 x 200 w/15”) w/60” almost continuous swimming, repeat 1000’s broken, 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’. 
Lact. Anaerobic Resistance  SP2 

Intensity:  4½ to 5½ OB 

12 x 50 on 1:45 E or choice  

The send off can be set after your first repetition. 

 

Repeat 12x 50 at a solid effort, you must get 60” to 75” rest between each.  Adjust your send-off as needed 
Warm down  EZ swim until you recover HR < 90 

Loosen down, after this GREAT workout 

Date:  04-16-2020 

Workout Today 

 

Energy System 

Exercise Set 

Exercise Description 

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   

Count: A to J 

Equipment: Paddles option 

35’ x {(5 x 100 w/10”) w/60” 

         {(10 x 50 w/5”)  

 

 

This is a set of 500’s BROKEN, one time into 100’s, one time into 50’s.  Notice the resting interval and get into a send off on your very first swim restart until 35’ finish.  
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 

Date:  04-17-2020 

Workout Today 

 

Energy System 

Exercise Set 

Exercise Description 

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. 
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 

Date:  04-18-2020 

Workout Today 

 

Energy System 

Exercise Set 

Exercise Description 

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” 

         {2 x 25 Y    “ 

         {100 K       “ 

         {2 x 25 Y    “ 

         {100 T        “ 

         {2 x 25 Y    “ 

         {100 E        “ 

         {2 x 25 Y    “ 

         {100 rev. IM w/30” 

Fun set short swims and short rest keep the rest in between the 100’s and 25’s to 10”; 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/8’         A to F 

1 x 200 IM w/8’      A to D 

1 or 2*x 100 stroke  A to B 

Very fast and intense swimming.  Try your hardest.  Do active rest, at least swim a 200 after each swim. You must come to failure at the end! *You might need the 2nd x 100 or not if you are slower than 5% to 7% off best time do not do the second one! 
Warm Down EN1  EZ swim until you recover HR < 90 

Loosen down, after this GREAT workout!!!