- 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
- T 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 alloted 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 OB, and 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: Scull toward your Feet.
- Prone (on belly): Place your arms above your head, flex your wrists so your palms face the wall you are coming from and your fingertips point to the sky as you sweep your hands in a figure “8” pattern, you will travel towards your feet. Try not to kick, even though, you may have to do a bit of plantar dorsa-flexion (kicking with your instep backwards and downward), to keep your legs up and level.
- Supine (on back): Place your arms above your head, flex your wrists so your palms face the wall you are coming from and your fingertips point to the bottom as you sweep your hands in a figure “8” pattern, you will travel towards your feet. Do not kick, and try to keep your lungs as full of air as possible.
Date: 05-31-2021 | Workout Today | ||
Energy System | Exercise Set | Exercise Description | |
Warm Up EN1 | 20’xIMmix
|
200@BBDPS
200 @ 1 OB 200 @ 2 OB 200 @ 3OB |
Full stroke warm-up. Please see BASICS if you need more explanations. |
Sprint Set SP3 | 2 x (4 x 6 str on 1:30) w/50 drill of the week
50 |
2 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 | |
Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Hand Paddles |
40’ x {(4 x 100 w/20”) w/30”
{(8 x 50 w/15”) w/30” {( 16 x 25 w/10”) w/30” |
40 minutes of broken 400’s. The rest is 30”, after each, notice that the 400’s are broken into: 100’s, 50’s and 25’s, follow the resting intervals and maintain pace. | |
Kick Set | 1 x{Race Board E Y T Kuw
{Arrow Board E Y T K On 1:40 each 50 |
Please see BASICS for more detailed explanations, if you need them. |
Date: 06-01-2021 | Workout Today | ||
Energy System | Exercise Set | Exercise Description | |
Warm Up EN1 | 15’xIMmix {EKTY
{KTYE {TYEK {YEKT |
100@BBDPS
100@1OB 100@2OB 100@3OB 100@4OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
Prolonged Sprinting SP3 | 2 x {(4 x 5str.+ turn + 3 str. on 2:15)
75(50) + mid pool
|
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. | |
Aerobic Training EN2
Intensity: As specified in each swim Equipment: Paddles and Fins |
45’ x {1 x 100 w/10”@1OB
{1 x 100 w/15” at 1½ OB {1 x 100 w/20”to 30” at 2 OB |
Sets of 3x 100 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get, find your pace from the first swim | |
Kick Set | 1 x{Race BoardE Y TKuw
{Arrow Board E Y T K On 1:40 each 50 |
Please see BASICS for complete explanations. |
Date: 06-02-2021 | Workout Today | ||
Energy System | Exercise Set | Exercise Description | |
Warm Up EN1 | 15’xIMmix
{EKTY {KTYE {TYEK {YEKT |
100 @ BBDPS
100 @ 1 OB 100 @ 2 OB 100 @ 3OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
Aerobic Training EN2
Intensity: 1½ to 3 OB Equipment: Swimmers None Triathletes Pad & Fins |
45’ x {1 x 100 w/10”
|
Build a pyramid: Swimmers all IM add 1x 25 of each stroke until 45 minutes is finished. Triathletes swim 100 naked, 200 paddles, 300 fins, 400 both, then, when you build to the 400 if time is not finished, work your way back down and back up, until time is up. | |
Resistance to Speed SP3
6 to 7 OB Equipment: swim dragging a bucket tied to your waist |
2 x {8, 10(11), 12(14), 14(17) strokes on 2’}
50 Make sure you can make 14 strokes before you attempt 17 strokes all out no breath. |
Swim 50’s dive in and race the number of strokes listed, every time you make it all out, no breath, you advance to the next larger number of strokes. You may choose any style. | |
Warm down | 600 EZ free breathe 3, 5, 7 | Do an EZ hypoxic swim to loosen down |
Date: 06-03-2021 | Workout Today | ||
Energy System | Exercise Set | Exercise Description | |
Warm Up EN1 | 20’xIMmix {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 |
In Motion Speed SP3 | 3 x (4 x 25 on 1:10”) 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. | |
Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Paddles or fins optional |
35’ x {(3 x 100 w/20”) w/ 45”
|
Swim 300’s broken in 100’s and 50’s, the rest is 45” after 300. Do with the least possible but maintain the pace of your 1st swim. | |
Kick Set | 2 x{Race Board E Y T Kuw
{Arrow Board E Y T K On 1:40 each 50 |
Please see BASICS for complete explanations. |
Date: 06-04-2021 | Workout Today | ||
Energy System | Exercise Set | Exercise Description | |
Warm Up EN1 | 15’xIMmix {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. |
Aerobic Training EN2
Intensity: 1½ to 3 OB |
45’ x 200 IM w/20” | 200’s IM observe the recommended resting interval, maintain time of 1st swim | |
Anaerobic Threshold EN3
Intensity: 3 to 4½ OB Equipment: Fins optional |
25’ x 50 w/20” Choice of Stroke | 25 minutes of 50’s work the walls, turns and streamline glides, maintain pace. | |
Kick Set | 2 x{Race Board E Y T Kuw
{Arrow Board E Y T K On 1:40 each 50 |
Please see BASICS for complete explanations. |
Date: 06-05-2021 | Workout Today | ||
Energy System | Exercise Set | Exercise Description | |
Warm Up EN1 | 15’xIMmix {EKTY
{KTYE {TYEK {YEKT |
100 @ BBDPS
200@1OB 100@2 OB 200@ 3OB 100@ 4OB |
Full stroke warm-up. Please see BASICS if you need more explanations |
Aerobic Training EN 2
Intensity: 1½ to 3 OB Equipment: Fins |
40’ x {(3 x 100 w/15”) w/20”
Restart until time is finished |
3x 100: 1 – E, 1 – IM, 1 – 4th best stroke
2x 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 SP2
Intensity: 6 to 7 OB |
2x (2 x 100 on 6’)w/10’ A to B
Swim an EZ 200 after each race |
Dive in 100’s, as fast as you can every swim. If any swim is 5% slower than the one before, stop set | |
Warm Down EN1 | 400 to 600 EZ | Continue swimming after the last 100 until H.R.< 90 |