• 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:

Kicking set:

Drill of the week:

  • Scull and Roll #2 & #3: Start with your body on the side.  The top arm alongside the body, the bottom arm pointing to the bottom of the pool; sweep the arm inward (in-sweep of scull #2), and backward (outsweep of scull #3) as you roll the body into the arm and then on to the other side.  Recover the non-swimming arm close to your body, under water and point it towards the bottomthen repeat the deep and back end sculls as you roll on to the other side.  You are doing under water arm recovery and mid and back end of the freestyle. 
Date:  04-19-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  20′ x EKTY x 1, 2, 3, 4     1x 25 ea str. @ BB 2x 25 ea str. @ 1 & 2 OB 3x 25 ea str. @ BB & 2 & 4 OB 4x 25 ea str. @ 1 & 2 & 3 & 4 OB  
Kick Set  4 x 200 w/20″ Fins EY {b, s, b, s  200’s w/20″ rest until 15′ finish 
An. Threshold EN3 Intensity: 3 to 4 OB  35′ x {(1 x 200 w/30″         

{(1 x 400 w/45″        

{(2 x 100 w/20”)w/30”        

{(4 x 100w/20”)w/45”        

{(4 x 50 w/15”)w/30”         {(8 x 50 w/15”)w/45” 

 Repeat 1x 200, 1x 400, until 35’ finish.  Observe the resting intervals: straight swims, broken in 100’s, broken in 50’s. 
Sprint Set SP3  3 x (4 x 6 str on 1:15) w/50 drill              

50   

3 sets of 4 repetitions of 6 strokes from push off, ALL OUT, NO BREATH; swim easy to the 50, restart on the 1:15; after 4 rep’s, do a 50 drill of the week.  See Basics 
VO2max SP1 Intensity: 4½ to 5½ OB  12 x 50 on 1:30   Choice of stroke, one stroke the entire set. 
Date:  04-20-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  15′ x EKTY x 3, 2, 1  300 @ BBDPS.  EZ swim until time is up. 
Kick Set  6 x 100 on 2:15 Fins EY {b, s, b, s  100’s w/15″ rest until 15′ finish 
Aerobic Training EN2 Count: (A to K) x 3 Intensity: 1½ to 2½ OB Paddles and Fins  45′ x {(3 x 550 w/30”) w/1:30”         {(11 x 150 w/10”) w/1:30”  Swim 1 mile 2 or 3 times count (A to K) x 3, try to swim a linear set, maintain your pace do not slow down 
Prolonged Sprint SP3  2 x {4 x (5 + turn + 3) on 2:15                  100 or (50) W/50 drill, after 4 repetitions On the first set swim freestyle, second set choose your best stroke other than free.   2 sets of 4 repetitions of 5 strokes + turn + 3 strokes ALL OUT, no breath, then swim easy to the 100 or 50 and back to mid pool, restart every 2:15.  Start from “mid pool” or a distance from the wall at which you need 5 strokes to get to the wall.  In fly, you will breathe at the wall, breast rhythm requires breathing every stroke, and on back your face is out of the water.  
Date:  04-21-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  20′ x EKTY x 2, 2, 2   200 @ BBDPS.  EZ swim until time is up after that @ 1 – 2 OB.  
Aerobic Training EN2 Intensity:  1½ to 2½ OB Count:  A to D  45′ x 200 w/15” to 20”   Swim 200’s, one of each stroke, observe the rest intervals.  One each: Y, K, T, E, and IM.  
Lactate An. Resistance SP2 Intensity:  6 to 7 OB  Count:  A  12 x 50 w/ 75”            Swim 12x 50’s dive in and race try to make it with as few breaths as possible, including no breath for the more advanced athletes in and out of the turns.  Swim Freestyle. 
Warm down  Swim until H.R. < 100 in 60″  Easy swimming check heart rate every 3′ to 5′ 
Date:  04-22-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  20′ x EKTY x 4, 3, 2, 1  400 @ BBDPS.  EZ swim until time is up. 
Kick Set  20′ x 50 w/10″ Fins EY {b, s, b, s  50’s w/15″ rest until 15′ finish 
An. Threshold EN 3   Intensity:  3 – 4½ OB Paddles optional  30′ x 100 w/ 30” to 40”  100’s observe the recommended resting intervals.  Stroke choice, prefer NO free.  
In Motion Speed SP3  2 x {(6 x 25 on 1:10) w/50 drill              

6 str  

2 sets of 6 repetitions of 25’s, sprint into the wall all out, no breathe the last 6 strokes  
Date:  04-23-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  15′ x EKTY x 1, 1, 1  200 @ BBDPS.  EZ swim until time is up. 
Aerobic Training EN2 Intensity: 1½ to 2½ OB  50′ x (5 x 100 w/10”) w/30” A to J     Swim 5x 100 with 10”, take 30″ rest after 5, repeat until 40′ 
An. Threshold EN 3 Intensity:  3 to 4 OB Fins optional  25′ x 200 w/45″ Y count A to D   Swim 200’s take 45″ at the end, repeat until 25′ are finished 
Kick Set  10′ x {(1 x 200 w/15”)        

{(2 x 100 w/10”) w/20”          

{(4 x 50 w/ 5”) w/20”                  

Fins EY {b, s, b, s  

1x 200, 2x 100, 4x 50, watch the recommended rest in the middle of the kick set and at the end of each loop. 
Date:  04-24-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  20′ x EKTY x 4, 4, 2  400 @ BBDPS.  EZ swim until time is up. 
Aerobic Training EN 2  Intensity: 2 to 3 OB   45′ x {1 x 100 rev. IM w/15“          

{2 x 75 str-E-str w/15“         

{2 x 50 kk sides w/fins w/15”         

{2 x 25 no breath uw  w/15”   

Repeat each swim as written, taking 15″ rest between each.  Restart until 45′ are finished.  The rev. IM is ETKY, the 75’s are 3rd best and 4th best strokes in each.  The 50’s are on the side, bottom arm leading, top arm trailing.  The 25’s are underwater.   
Sprint Set SP3   4 x 5 strokes on 1:30 w/50 drill        

  50  

4 repetitions of sprint ALL OUT, no breath for 5 strokes, swim easy to the 50  
Lactate An. Tolerance SP2 5½ to 7 OB  4 x 200 w/10’ try to swim an easy 200 after each effort.  4x 200’s dive-in, choice of stroke.  Interval as shown 
Warm Down EN1  600 E, K, E, T, E, Y   Easy swim on E breathe e/5