| Date: 06-22-2020 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS |
Please see BASICS, for full set explanations |
| Sprint Set SP3 | 2 x {(6 x 6 str on 1’) w/50 drill
25 |
2 sets of 6x 25, push off and swim all out, no breath until 6 strokes, and then swim easy to the 25. In E & K 6 strokes are 12 digs, in Y & T 6 extensions to the front. |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Hand Paddles |
35’ x {2 x 400 w/30”) w/60”
{4 x 200 w/20”) w/60” {8 x 100 w/15”) done Count: A to P or (A to H) x 2, (A to D) x 4, & (A to B) x 8 respectively |
Repeat broken 800’s until 35’ are finished, rest 60” after counting A to P, rest the recommended time at all the intervals. If you do not finish within 12’ the 2 – 400’s, just do cut the 200’s and 100’s down to 600. |
| Kick Set | 2 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breathe} |
Please see BASICS, if you need more explanations |
| Date: 06-23-2020 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS
|
Please see BASICS, for full set explanations |
| Prolonged Sprinting SP3 | 2 x {(6 x 25 on 2’) w/50 drill
50 |
2 sets of 6 repetitions – dive-in 25’s all out, no breath if possible. Work on start, break, and maximum acceleration. Swim easy to the 50 so you restart on prescribed send-off. |
| Aerobic Training EN2
Intensity:1½ to 2½ OB Equipment: Paddles and Fins |
50’ x (8 x 100w/5”) w/40” A to P
(7 x 100w/5”) w/35” A to N (6 x 100w/5”) w/30” A to L (5 x 100w/5”) w/25” A to J (4 x 100w/5”) w/20” A to H (3 x 100w/5”) w/15” A to F (2 x 100w/5”) w/10” A to D (1 x 100) A to B |
Swim a pyramid, start at 8 x 100 and keep going to 1 x 100, take 5” rest per 100 of swim, at the 8th take 40”, at the 7 x 100 rest 35”, at the 6 x 100 rest 30”, and so on till you get to the (2 x 100w/5”)w/10”, and finish with a 100. Maintain a steady pace. |
| Kick Set | 2 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breath} |
Please see BASICS, if you need more explanations |
| Date: 06-24-2020 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE {IM Swim @ BBDPS | Please see BASICS, for full set explanations |
| Aerobic Training EN2 Intensity: 1½ to 3 OB Equipment: None | 45’ x {(5 x 100 w/10” to 15”) w/20” Y, K, T, E, IM Count: A to B | Sets of 5x 100 w/10” rest after every 5 take 20” rest, to drink, swim 1x 100 of each stroke and 1x IM. Restart until 45’ finish |
| Resistance to Speed SP36 to 7 OB | 2 x {8, 10(11), 12(14), 14(17) str. on 2’} 50 Make sure you can make 14 strokes before you attempt 17 strokes all out no breathe. On the second set start at the highest stroke count and descend to 8. If you cannot make 14 strokes start at 6 and advance to 8, 10, and 12. | 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. If you have buckets, it is a good time to use them. |
| Kick Set | 1 x {4 x 25 w/kickboard} on 45” {4 x 25 E no breath} | Please see BASICS, if you need more explanations |
| Date: 6-25-2020 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS
|
Please see BASICS, for full set explanations |
| In Motion Speed SP3 | 3 x {(4 x 50 on 1:30) w/50 drill
6 str |
“Olympic” Finishes. Swim 3 sets of 4x 50 go easy until six strokes out of the finish, then sprint all out no breath and touch, not “grab” the wall. Swim a 50 drill after 4. Choose a different stroke each set. |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Paddles optional |
30’ x {1 x 100 w/30” A to B
{1 x 200 w/40” A to D {1 x 300 w/50” A to F {1 x 400 w/60” A to H |
Swim 100, 200, 300, and 400. Please observe the resting intervals. Restart until the 30’ are finished. |
| Kick Set | 2 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breathe} |
Please see BASICS, if you need more explanations |
| Date: 06-26-2020 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS
|
Please see BASICS, for full set explanations |
| Aerobic Training EN2
Intensity: 1½ to 3 OB |
40’ x {200 IM w/15”
{200 E w/15” Count: A to D |
Swim 1 x 200 IM and then 1 x 200 free, observe the resting intervals |
| Anaerobic Threshold EN3
Intensity: 3 to 4 OB Equipment: Fins – optional |
30’ x (8 x 25 w/05”) w/30”
Preferred stroke: K Count: A to D |
200’s broken backstroke, work on the 15 yards under water dolphin kick, watch the interval at each 25 |
| Kick Set | 1 x {4 x 25 w/kickboard} on 45”
{4 x 25 E no breathe} |
Please see BASICS, if you need more explanations |
| Date: 06-27-2020 | Workout Today | |
| Energy System | Exercise Set | Exercise Description |
| Warm Up EN1 | 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE
{IM Swim @ BBDPS
|
Please see BASICS, for full set explanations |
| Aerobic Training EN 2
Intensity: 1½ to 3 OB Equipment: Fins |
40’ x {1 x 100 IM w/15”
{2 x 25 kk on 45” {1 x 100 2nd best w/15” {2 x 25 kk on 45” {1 x 100 3rd best w/15” {2 x 25 kk on 45” {1 x 100 4th best w/15” {2 x 25 kk on 45” |
The swim portions are at the intensity prescribed in the Energy System, working on 2nd, 3rd and 4th best strokes. The kick portions should be on the side dolphin or flutter or dolphin uw. |
| Sprint Set SP3 | 3 x 5 str on 1:30 w/50 drill
50 |
3 repetitions of 5 strokes all out no breath, then swim EZ to the 50 |
| Lactate anaerobic power SP2
Intensity: 6 to 7 OB |
10 x 50 on 3:30 | 10x 50 as fast as you can, 50 each timed |
| Warm Down EN1 | 400 ea. S K P S | 400 swim, kick, pull, swim |
