• 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 mix

  • 200 {EKTY @ BB, 1OB
  • 100 {KTYE @ 2OB
  • 200 {TYEK @ 3, 4 OB
  • 100 {YEKT @ 5 OB
During the allotted time for warm up, swim in the order of ROLLING STROKES AND TEETER TOTTER STROKES: 200 at BBDPS/1 OB,  50 of ea. style, then a 100 of 2 strokes OB, then 200 of 3/4 strokes OBand so forth until time is up. You can swim the stroke order by the 50 or 25 for variety.  COUNT STROKES, and learn Technique & Speed

Kicking set:

  • Race board/Arrow Board:  Swim 50’s: 25 very fast going down / 25 easy coming back E / E, free with free, Y /Y, fly with fly, T/T, breast with breast, Kuw / K, back dolphin underwater with back flutter on the surface.  Repeat 50’s on 1:40 or with 20” to 30” rest, between 50’s
  • Race Board Hold:  Place your elbows at the corners of the board, hands holding on the sides, face in water, head in line with the spine, breathe when you need, kick as fast as you can to the 25 yard or meter mark.  On the backstroke do not use a kick board.
  • Arrow Board Hold:  Place your hands under the board, cross your thumbs, keep your arms extended, carry the board on your knuckles, and practice body balance on the way back to the 50, keep your head in line with your spine until you need to breathe.  Learn to breathe without doggie paddling, steady hands, arch to lift the head in breaststroke and dolphin it’s easier for timing purposes, shoulders and heels come up together and chest and feet go down together; in freestyle you must kid a bit stronger while lifting the face to breathe, repeat no paddling with hands.

Drill of the week:

  • a) Scull #1: Position your arms at the shoulder line (11 & 1 o’clock); point your fingertips to the bottom, by bending the wrist and/or lowering the arm from the water plane. Draw a figure “8” lying down or and “infinity sign,” with each hand, taking and bringing the water with the palms of your hands.
  • b) Scull # 2:  Position your arms perpendicular to the body, your finger tips are now pointing at the bottom with a straight wrist, now repeat the sculling motion as explained above
 Date:  05-03-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix:

  • {EKTY
  • {KTYE
  • {TYEK
  • {YEKT
200 @ BBDPS

200 @ 1 OB

200 @ 2 OB

200 @ 3OB

Full stroke warm-up.  Please see BASICS if you need more explanations.Advanced Team, try something new, warm up flags to flags, do not touch the walls, but go through perfect turn procedure
Kick Set 2 x {Race Board   E    Y    T    Kuw       {Arrow Board  E    Y    T    K   on 1:40 per 50 Please see BASICS for complete explanations.
Anaerobic Threshold EN3Intensity:     3 to 4 OBEquipment:  Hand Paddles 35’ x {(1 x 400 w/ 30” – 45”)

  • {(2 x 200 w/20”) w/30” – 45”
  • {(4 x 100 w/15”) w/30” – 45”
  • {(8 x 50 w/10”) w/30” – 45”

The ¾ of ea. swim @ 4 ½ to 5 ½ OB except the 50‘s <Olbrecht>

35 minutes of 400’s.  The maximum rest is 45”, after each, notice that the 2nd, 3rd, and 4th 400’s are broken into 200’s, 100’s, and 50”s, follow the resting intervals and maintain pace.
VO2 max  SP 1Intensity:  4 ½ to 5 ½ OB 12 x 50 on 1:30 (w/45” to 60”) Choice of stroke, push off fast 50’s, short of breath every time.
Sprint Set SP3 3 x (4 x 6 str on 1:20) w/50 drill of the week

50

3 sets of 4 repetitions of 6 strokes all out, no breath, then EZ to the 50; after a set of 4 swim 1x 50 drill, see BASICS
Date:  05-04-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix:

  • {EKTY
  • {KTYE
  • {TYEK
  • {YEKT
100 @ BBDPS

100 @ 1 OB

100 @ 2 OB

100 @ 3 OB

100 @ 4 OB

Full stroke warm-up.  Please see BASICS if you need more explanations.  Keep adding 1 stroke until time is up, @ 4 OB restart the stroke order.
Kick Set 1 x {Race Board E    Y    T    Kuw       {Arrow Board    E    Y    T    K   on 1:40 per 50 Please see BASICS for complete explanations.
Aerobic Training EN2Intensity:  As specified in each swimEquipment:   Paddles and Fins 48’ x {1 x 200 w/10” at 1 – 1½ OB

{1 x 200 w/15” at 1½ – 2 OB

{1 x 200 w/30” at 2 – 2½ OB

Sets of 3x 200 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get
Prolonged Sprinting SP3 2 x {(4 x 5str.+ turn + 3 str. on 2:15)

75(50) + mid pool

Swim 100 drill after each set of four sprints

2 sets of 4 rep’s starting at 5 strokes from the wall go all out no breath 5 str. + turn + 3 strokes and then swim easy to the 75 + mid pool.  Restart on 2:15.  Go EZ to the 50 if you cannot make the sendoff.
Date:  05-05-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix:

  • {EKTY
  • {KTYE
  • {TYEK
  • {YEKT
200 @ BBDPS

100 @ 1 OB

200 @ 2 OB

100 @ 3 OB

200 @ 4 OB

Full stroke warm-up.  Please see BASICS if you need more explanations
Aerobic Training EN2Intensity:  1½ to 3 OBEquipment:  None 50’ x {1 x 100 w/10”

{1 x 200 w/15”

{1 x 300 w/20”

{1 x 400 w/25” The ¾ of ea.

Swim go at 3 ½ to 4 ½  <Olbrecht>

Build a pyramid all IM, keep adding 1 – 25 of each stroke until 50 minutes are finished.After you swim the 400 if time is not finished, work your way back down swim: 400, 300, 200, 100, and restart until you complete the aerobic objective.
Lactate Anaerobic Resistance SP2Intensity:   6 to 7 OB 2 x (8 x 25 on 2’) w/ 200 EZ swim

Try to swim an easy 50 between efforts

Dive in on even # swims, push off or backstroke dive on odd # swims

This is a very fast set; your H.R. must go to its maximum 180+.  You must get minimum 90” rest.
Warm down 600 EZ free breathe 3, 5, 7 Do an EZ hypoxic swim to loosen down
Date:  05-06-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 25’ x IM mix:{EKTY

{KTYE

{TYEK

{YEKT

200 @ BBDPS

200 @ 1 OB

200 @ 2 OB

200 @ 3 OB

200 @ 4 OB

Full stroke warm-up.  Please see BASICS if you need more explanations
Kick Set 3 x {Race Board    E    Y    T    Kuw

{Arrow Board    E    Y    T    K   on 1:40 per 50

Please see BASICS for complete explanations.
Anaerobic Threshold EN3Intensity:  3 to 4 OBEquipment:  Paddles or fins optional 35’ x (3 x 100 w/15”) w/30” to 45”

The 3rd 25 in each 100 at 4½ to 5½ OB <Olbrecht>

Swim 300’s broken in 100’s, notice the rest 30” to 45”, after 3x 100.  Maintain your pace of the 1st swim.In each 100, every 3rd 25 accelerate to 4½ – 5½  OB
In Motion Speed SP3 1 x (6 x 25 on 1’) w/50 drill

6 str.

Practice finishing.  3 sets of 4 repetitions; do the last 6 strokes into the wall all out, no breath.  Do 50 drill of the week after 4.
Date:  05-07-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix:{EKTY

{KTYE

{TYEK

{YEKT

100 @ BBDPS

100 @ 1 OB

100 @ 2 OB

100 @ 3OB

100 @ 4OB

Full stroke warm-up.  Please see BASICS if you need more explanations.  Keep adding 1 stroke until time is up, @ 4 OB restart the stroke order.
Aerobic Training EN2Intensity:     1 ½ to 3 OB 42’ x 200 IM w/20”

alternating 2nd, 3rd or 4th – 50 in ea 200 IM at 3 ½ to 4 ½ OB

<Olbrecht>

200’s IM observe the recommended resting interval, maintain pace of 1st swim; in #1 the 50K faster, in #2 the 50T in #3 the 50E and so on
Anaerobic Threshold EN3Intensity:     3 to 4 OBEquipment:  Fins optional 25’ x 50 w/15” to 20” Choice of Stroke 25 minutes of 50’s work the walls, turns and streamline glides, try to go on the shorter rest, maintain pace.
Kick Set 1 x {Race Board   E    Y    T    Kuw

{Arrow Board   E    Y    T    K   on 1:40 per 50

Please see BASICS for complete explanations.
Date:  05-08-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix:{EKTY

{KTYE

{TYEK

{YEKT

200 @ BBDPS

100 @ 1 OB

200 @ 2 OB

100 @ 3OB

200 @ 4OB

Full stroke warm-up.  Please see BASICS if you need more explanations
Aerobic Training EN 2Intensity:   1 ½ to 3 OBEquipment:  Fins 40’ x {(3 x 100 w/15”) w/20”

{(2 x 50 w/15”) w/20”Restart until time is finished

3x 100: 1 – E, 1 – IM, 1 – 4th best stroke2x 50: side kk w/fins
Sprint Set SP3 4 x 5str on 1:30 w/50 drill

50

4x 5 strokes all out, no breathe, and swim EZ to the 50.  Get ready to race.
Lactate Anaerobic Tolerance SP2Intensity:     6 to 7 OB 4 to 6 x 100 on 7’     A to B

Swim an EZ 150 after each race

Dive in 100’s, as fast as you can every swim.  Hardest set all week. If any swim is 5% slower than the one before, stop repeating
Warm Down EN1 400 to 600 EZ Continue swimming after the last 100 until H.R.< 90