• 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 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

  • {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. 
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  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 

  • Swim 50 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. 
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  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”

  •          {1 x 200 w/15” 
  •          {1 x 300 w/20” 
  •          {1 x 400 w/25”  
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” 

  •   {(6 x 50 w/15”)  
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  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  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” 

  • {(2 x 50 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