Date:  06-01-2020 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 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:  06-02-2020 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

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” at 1 OB

         {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 Board      E   Y   T     Ku            {Arrow Board     E   Y   T     K   

On 1:40 each 50

Please see BASICS for complete explanations.

 

Date:  06-03-2020 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:  06-04-2020 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 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: 06-05-2020 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:  06-06-2020 Workout Today  
Energy System Exercise Set Exercise Description
Warm Up EN1 15’xIMmix {EKTY 

{KTYE

{TYEK

{YEKT

100 @ BBDPS

200 @ 1 OB 

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