• 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:

  • KRLS – IM:  Do one length, 25 yards or meters, of Kick, Right arm, Left arm, Swim in each of the 4 strokes, of the Individual Medley.  When you do the KICK segment, stay on the streamline position until you need to breathe; on flY, breasT, & freE cross your thumbs and your hands, side by side, become your kick board, on bacK you stay at streamline position the whole way, but when you need to breathe, break surface and continue kicking the rest of the length.  On RIGHT/LEFT Arms, begin swimming the lap with the arm that you will use and on the first stroke place the other arm at your side.  On fly breathe to the side of the arm that strokes, make sure it is perfectly straight at the elbow.  On back roll out both shoulders, pay attention to the roll with the hip opposite the arm that is stroking.  On breast touch your heel every time with the fingertips of the arm that stayed down after the underwater pullout.  On free breathe to the side of the arm that is down; learn to drive the swimming arm, roll and breathe at the same time, then set the head and stroke.  On the SWIM lap do your best balance and distance per stroke (5 strokes or less per length)

 

Kicking set:

  • {4 x 25 on 60” kk w/board or dolphin under water on your back all the way
  • {1 x 100 E on 2’, breathe: 3, 5, 7, 9 or 3, 5, 3, 7 depending on ability
  • Alternate the 4x 25 kick with the 100 hypoxic, do the number of sets recommended or as many as you have time until your workout is over.
  • Try to break 20” on the 25 kick; if you kick slower than 30”pace go on 75”
  • If the 2’ interval is not enough to swim, rest and to restart the kick take it to 2:15 or 2:30

Drill of the week:

a) SCULL # 3: Push off on streamline glide, do 1 underwater breast stroke pullout, leave the arms parallel to the body, slightly under the thighs, and continue doing figure “8” sweeps with the two hands; move from the shoulder, not from the elbow.  If you need to breathe, turn your face to the side or front, arch your body to assist in body balance, no use of hands, and breathe; then continue sculling as long as each breath lasts.

b) SCULL # 4: Streamline off the wall on your back, press both arms down to the sides, and continue sculling, figure “8” motions with the two hands, slightly below your buttocks.  Move the arm from the shoulder, do not push the water by bending the elbows.  Since you are on your back, breathing is easy, breathe with mouth and exhale with nose.

Date:  05-10-2021 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/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 2 more sets.  Do a different stroke each set.
An. Threshold EN3

Intensity: 3 to 4 OB

Equipment: Paddles & fins

Freestyle

35’ x {1 x 100 w/20” A to B

  • {1 x 200 w/30” A to D
  • {1 x 300 w/40” A to F
  • {1 x 400 w/50” 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 20”, 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.  In each 100, every 3rd 25 accelerate to 4½ – 5 OB.
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:  05-11-2021 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/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 {(2 x 200 w/10”) w/20” 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 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:  05-12-2021 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 3 OB

Equipment:  None

45’ x (5 x 200 w/10”) w/60” K or T

Count:  A to T

45’ x broken 1000’s almost continuous swimming, repeat (5 x 200 w/10”) w/60” back or breast, at the best possible pace so you last 45’.
VO 2 Max    SP1

Intensity:  4½ to 5½ OB

10 x 50 on 2’ Y or K or T.

The send off can be set after your first repetition.

(No E, except triathletes)

Repeat 10 x 50 at a solid effort, you must get 60” to 90” 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:  05-13-2021 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  / every 3rd 25 accelerate to 5 OB

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. In each 100, every 3rd 25 accelerate to 4½ – 5 OB.
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:  05-14-2021 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:  05-15-2021 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”

  •          {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/8’        A to F
  • 1 x 200 IM w/8’     A to D
  • 1 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.
Warm Down EN1 EZ swim until you recover HR < 90 Loosen down, after this GREAT workout!!!