• 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:

  • KRLS – IM:  Do one length, 25 yards or meters, of Kick, Right arm, Left arm, Swim in each of the 4 strokes, of the Individual Medley.  When you do the KICK segment, stay on the streamline position until you need to breathe; on flY, breasT, & freE cross your thumbs and your hands, side by side, become your kick board, on bacK you stay at streamline position the whole way, but when you need to breathe, break surface and continue kicking the rest of the length.  On RIGHT/LEFT Arms, begin swimming the lap with the arm that you will use and on the first stroke place the other arm at your side.  On fly breathe to the side of the arm that strokes, make sure it is perfectly straight at the elbow.  On back roll out both shoulders, pay attention to the roll with the hip opposite the arm that is stroking.  On breast touch your heel every time with the fingertips of the arm that stayed down after the underwater pullout.  On free breathe to the side of the arm that is down; learn to drive the swimming arm, roll and breathe at the same time, then set the head and stroke.  On the SWIM lap do your best balance and distance per stroke (5 strokes or less per length) 

Kicking set:

  • {4 x 25 on 60” kk w/board or dolphin under water on your back all the way 
  • {1 x 100 E on 2’, breathe: 3, 5, 7, 9 or 3, 5, 3, 7 depending on ability 

Alternate the 4x 25 kick with the 100 hypoxic, do the number of sets recommended or as many as you have time until your workout is over.  

Try to break 20” on the 25 kick; if you kick slower than 30”pace go on 75” 

If the 2’ interval is not enough to swim, rest and to restart the kick take it to 2:15 or 2:30 

Drill of the week:

  • Leap Frog/Dolphin:  Push off and touch the bottom with two hands, bring your knees to your stomach, place your feet on the floor and leap towards the surface.  As you glide up, leave your arms in the back end, when you break the surface take one butterfly stroke and breathe; prepare to do a pike dive, then follow your arms until you touch the bottom again, continue repeating a leap from the bottom and a fly stroke on the surface. 
  • Reach and Touch and Glide side to side:  Swim freestyle with under water arm recovery, reach with one arm for the wall on top of the head, touch the leg with the other hand; roll the body and breathe on both sides, when you glide side to side. 
Date:  06-07-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  20’ x {KRLS – I.M.    Please see BASICS – Warm up of the week  
Sprint Set SP3  2 x (6 x 6 str. on 1’)              

25  

w/100 drill of the week   

2 sets of 6x 25 on 1’ send off.  Go ALL OUT no breath 6 strokes and swim very easy to the 25.  After 6 repetitions do a 100 drill –see BASICS- and repeat 2 more sets.  Do a different stroke each set. 
An. Threshold EN3  Intensity:  3 to 4 OB Equipment: Paddles  For more on stroke count please go to TIPS  35’ x {1 x 100 w/30” A-B         

{(2 x 100 w/10”) w/30”A-D         

{(3 x 100 w/10”) w/30” A -F         

{(4 x 100 w/10”) w/30” A-H         

{(5 x 100 w/10”) w/30” A – J         

{(6 x 100 w/10”) w/30”A – L         

{(7 x 100 w/10”) done   A -N 

Build a pyramid, 1x 100 rest 30”, 2x 100 w/10” after 1 and w/30” after 2, 3x 100 w/10” after 1 and 2 and with 30” after 3 and so forth.  Use your pace from the first swim for the entire set.  It will be difficult if you go too fast on the first swim.  Count strokes – Watch the limit OB.  If you finish 6x 100 before 35’, go to 700. 
Kick Set  3 x {4 x 25 kk w/board or Y uw. – on 60”       

{1 x 100 E breathe 3, 5, 7, 9                                 

or 3, 5, 3, 7 

Please see BASICS – Kicking Set w/board: as fast as you can kick e/time. Y uw.: Dolfin kick on your back at streamline glide position, go as far as you can until you need a breath, when you come up for a breath, finish fast, do not go back under the surface 
Date:  06-08-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  15’ x {KRLS – I.M.    Please see BASICS – Warm up of the week  
Prolonged Sprint SP3  2 x (4 x 25 on 2:15)             

100 

w/100 drill of the week 

2 sets of 4x 100 on 2:15.  Dive in 25’s, all out, no breathe, and swim easy to the 100.  After 4 repetitions do a 100 drill – see BASICS. 
Aerobic Training EN2 Intensity:  1½ to 2½ OB Equipment: Paddles & Zoomers or Fins   50’ x {(2 x 200 w/10”) w/20” A toH         

{(4 x 100 w/5”) w/20”

  Keep  your pace and stroke count even. If you start too fast you may not last.  If the resting interval is not adequate, it means you are swimming too fast, check your stroke count. 

This is a set of broken 400’s, one time 2x 200’s and one time 4x 100’s.  If you swim in 2:10 you will leave on 2:20 and repeat 2:10, to leave on 2:30, so the 400’s are on 4:50; then if you swim in 1:10 you will leave on 1:15 and every fourth one take 20” rest so the 400 broken in 100’s is on 5:15.   Bottom line, watch the resting intervals as recommended, and maintain pace for the duration of the set. 
Kick Set  1 x {4 x 25 kk w/board or Y uw. – on 60”       

{1 x 100 E breathe 3, 5, 7,9                                  or 3, 5, 3, 7 

Please see BASICS – Kicking Set w/board: as fast as you can kick e/time. Y uw.: Dolfin kick on your back at streamline glide position, go as far as you can until you need a breath, when you come up for a breath, finish fast, do not go back under the surface 
Date:  06-09-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  15’ x {KRLS – I.M.    Please see BASICS – Warm up of the week  
Aerobic Training EN2  Intensity:  1½ to 3 OB Equipment:  None  40’ x (10 x 100 w/10”) w/60”  K or T          

Count: A to T  stopping every 2nd  letter: 

 A-B rest 10”,

C-D rest 10”,

E-F rest 10” and so on, until S-T rest 60”.  

40’ x 100’s w/10” almost continuous swimming, repeat 10x 100 until 1000 and take 60”.  Swim back or breast, at the best possible pace so you last 40’.   
Resistance to Speed SP3 6 to 7 OB Equipment:  Buckets or parachutes, with belt to tie on waist  2 x {8, 10(11), 12(14), 14(17) strokes on 2:15 swim EZ to the 50  

  • Race as fast as you can the # of strokes written, immediately, swim EZ to the 50 and restart on 2’15”   Make sure you can make 14 strokes before you attempt 17 strokes all out no breath.  First set ascending count, second set descending the count. 
Swim 50’s dive in and race the number of strokes listed, every time you make it all out, no breathe, you advance to the next stroke count, then swim easy to the 50.  You may choose any style.  You can increase 8, 10, 12, 14 if going to 17 is too difficult.   If you have buckets do not dive in. 
Warm down  EZ swim until you recover HR < 90  Loosen down, after this GREAT workout 
Date:  06-10-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  20’ x {KRLS – I.M.    Please see BASICS – Warm up of the week  
In Motion Speed SP3  2 x (4 x 50 on 1:30)          

6 str 

w/50 drill of the week   

Practice finishes:  2 sets of 4x 50 with the last 6 strokes into the wall ALL OUT, no breath, after 4 repetitions, do 50 drill – see BASICS 
An. Threshold EN 3 Intensity:  3 to 4 OB   Equipment: Paddles option  33’ x {(10 x 50 w/10”) w/60” A to J  This is a set of broken 500’s.  Notice the resting interval and get into a send off on your very first swim restart until 33’ finish. 
Kick Set  2 x {4 x 25 kk w/board or Y uw. – on 60”       

{1 x 100 E breathe 3, 5, 7, 9                                 

or 3, 5, 3, 7 

Please see BASICS – Kicking Set w/board: as fast as you can kick e/time. Y uw.: Dolfin kick on your back at streamline glide position, go as far as you can until you need a breath, when you come up for a breath, finish fast, do not go back under the surface 
Date:  06-11-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  15’ x {KRLS – I.M.    Please see BASICS – Warm up of the week  
Aerobic Training EN2 Intensity:  1½ to 3 OB  45’ x {1 x 100 w/10” A to B           

{1 x 200 w/15” A to D             

{1 x 300 w/20” A to F             

{1 x 400 w/25” A to H             

{1 x 500 w/30” A to J      

Swim 100, 200, and 300 choosing one stroke Y, K or T for each distance, you must use all 3 strokes; then swim a 400 IM and a 500 Free, restart until 45’ are finished. 
An. Threshold EN 3 Intensity:  3 to 4 OB Count: A to B Equipment:  Fins IF you swim fly/optional on free  25’ x (4 x 25 w/10”) w/30”   

Stroke: E or Y or alternate E & Y          

Repeat broken100’s, plenty of rest to go fast, and stay on an even send-off. 
Kick Set  1 x {4 x 25 kk w/board or Y uw. – on 60”       

{1 x 100 E breathe 3, 5, 7, 9                                 

or 3, 5, 3, 7 

Please see BASICS – Kicking Set w/board: as fast as you can kick e/time. Y uw.: Dolfin kick on your back at streamline glide position, go as far as you can until you need a breath, when you come up for a breath, finish fast, do not go back under the surface 
Date:  06-12-2021  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  15’ x {KRLS – I.M.    Please see BASICS – Warm up of the week  
Aerobic Training EN 2 Intensity:  2 to 3 OB  45’ x {100 IM w/10”         

{25 Y          “         

{100 K       “         

{25 Y         “         

{100 T        “         

{25 Y         “         

{100 E        “         

{25 Y         “         

{100 rev. IM w/30” 

Fun set short swims and short rest you may cut the rest in between the 25’s to 5” if you prefer; at the end of the reverse IM take 20” to 30” rest to drink and restart until 45’ finish.  Watch your technique count strokes.  Work on your streamline glides, this is an aerobic warm-up for the next set, please save your energy. 
Lactate Anaerobic Power SP2  Intensity:  6 to 7 OB  2 x (8 x 25 on 2’) w/3’  Very fast swimming.  Do active rest, at least swim a 25 easy after each 25 fast, and swim a 100 after 8 repetitions.  Dive in every time. 
Warm Down EN1  EZ swim until you recover HR < 90  Loosen down, after this GREAT workout!!!