• 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:

  • EKTY 1, 2, 3, 4 – Free, Back, Breast, Fly.  Swim the number of laps, in each stroke, written at the end the four strokes, i.e. 1, 2, 3, 4 means that you swim 1 lap of each stroke, then 2 of each, then 3 of each, and finish with 4 laps of each stroke or 25, 50, 75 and 100 for each stroke.  Pay attention to what distance needs to be done at BBDPS, 1 OB (over best), 2 OB, 3 OB, etc.

Kicking set:

  • Fins {EY: b, s, b, s – This kicking set requires the use of fins, alternating sequences of flutter (E) and dolphin (Y) kicks; one length each on the belly, right side, back, and left side.  On the belly and back try to stay underwater and streamlined the whole length, if you need a breath on the belly take a stroke, breathe and dive in again; on the back, float up and kick the rest of the way at the surface.  On the sides, remain on the ‘I’ position, (trailing arm down on the top leg – shoulder to the sky, leading arm extended above the head – armpit to the bottom).  For more explanations on body positions described with letters, go to TIPS and see The Letters of the Strokes.  Observe the distances, (200’s, 100’s or 50’s), and time intervals of rest recommended.

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 sidearms 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:  05-17-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 1, 2, 3, 4

Re-start if time left over

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 100 w/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 and 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:  05-18-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 3, 2, 1

Re-start if time left over

3x 25 ea str. @ BB & 2 & 4 OB

2x 25 ea str. @ 1 & 2 OB

1x 25 ea str. @ BB

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 Zoomers or 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:  05-19-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 2, 2, 2Re-start if time left over. 2x 25 ea str. @ BB & 3OB2x 25 ea str. @ 1 & 4 OB2x 25 ea str. @ 2 & 5 OB
Aerobic Training EN2Intensity:  1½ to 2½ OBCount:  A to D 45′ x (2 x 100 w/10”) w/15” – 20” Swim 200’s broken in 100’s, one of each stroke, observe the rest intervals.  One each: Y, K, T, E, and IM.
Lactate An. Resistance SP2Intensity:  6 to 7 OB Count:  A 12 x 50 on 3:30 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:  05-20-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 4, 3, 2, 1

Re-start if time left over

4x 25 ea str. @ BB & 1 & 2 & 3 OB

3x 25 ea str. @ BB & 2 & 4 OB

2x 25 ea str. @ 1 & 3 OB

1x 25 ea str. @ 4OB

Kick Set 15′ 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:  05-21-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 1, 1, 1

Re-start if time left over

1x 25 ea str. @ BB

1x 25 ea str. @ 1OB

1x 25 ea str. @ 2OB

1x 25 ea str. @ 3OB

1x 25 ea str. @ 4OB

1x 25 ea str. @ 5OB

Aerobic Training EN2

Intensity: 1½ to 2½ OB

45′ x (5 x 100 w/10”) w/30” A to J Swim 5x 100 with 10”, take 30″ rest after 5, repeat until 45′
An. Threshold EN 3

Intensity:  3 to 4 OB

Stroke: Y w/Fins optional

Count:  A to D

25′ x (2 x 100 w/15”)w/45”

  •          (4 x 50 w/10”) w/45”
  •          (8 x 25 w/ 5”) w/45”
Swim 200’s broken see recommended resting intervals, then take 45” between each repetition, 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 swim and at the end.
Date:  05-22-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 1, 2, 1, 2, 1, 2

For additional explanations please go to Basics

100 @ BBDPS

200 @ 1OB

100 @ 2OB

200 @ 3OB

100 @ 4OB

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