Date:  07-20-2020

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
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
Anaerobic Threshold EN3

Intensity:  3 to 4 OB

Equipment:  Hand Paddles

35’ x {(6 x 100 w/20”) w/60”

         {(12 x 50 w/15”) w/60”

         {(24 x 25 w/10”) w/60”

Repeat 600’s broken, one in 100’s, one in 50’s, and one in 25’s, until 35’ are finished, rest 60” after counting A to L each time
Sprint Set SP3 3 x {(4 x 6 str on 1’) w/50 drill

                25

3 sets of 4x 25, push off and swim all out, no breath until 6 strokes, then swim easy to the 25.  In E & K 6 strokes are 12 digs, in Y & T 6 extensions to the front.  Swim 50 drill after each set

Date:  07-21-2020

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
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
Aerobic Training EN2

Intensity:  1½ to 3 OB  

Equipment:   Paddles and Fins

45’ x 100’s w/10” to 15” A to B Swim 100’s, go as fast as you can, EZ enough to last 45 minutes w/10” rest between each.  Maintain a steady pace.
Prolonged Sprinting SP3 2 x {(4 x 25 on 2:15) w/50 drill 

              50

2 sets of 4 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.  Swim 50 yards drill of the week.

 

Date:  07-22-2020

Workout Today  
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

40’ x {(4 x 50 w/5” to 10”) Y, K, T, E

         {(1 x 100 w/15”) IM 

Sets of 4x 50 w/5” rest, after every 4 take 15” rest, to drink; swim 1x 100 IM.  Restart until 40’ finish
Resistance to Speed SP3

6 to 7 OB

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 breathe

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.
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:  07-23-2020 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 2 x {(4 x 50 on 1:20) w/50 drill 

              6 str

“Olympic” Finishes.  Swim 2 sets of 4x 50 go easy until six strokes out of the finish, then sprint all out no breath and touch, do not “grab” the wall.  Swim a 100 drill after 4.  Choose a different stroke each set.  
Anaerobic Threshold EN3 

Intensity:  3 to 4 OB

Equipment:  Paddles optional

30’ x {(2 x 50 w/10”) w/30”     A to B

         {(4 x 50 w/10”) w/40”     A to D

         {(6 x 50 w/10”) w/50”     A to F

         {(8 x 50 w/10”) w/60”     A to H

Broken 100, 200, 300, and 400 into 50’s.  Please observe the resting intervals.  Restart until the 30’ are finished.  Distance swimmers do the set in 100’s (1x, 2x, 3x, 4x 100)
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:  07-24-2020 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
Aerobic Training EN2Intensity:  1½ to 3 OB 40’ x {(4 x 100 E w/15”) w/20”  A to D     

    {(4 x 100 IM w/15”) w/20” 

Swim 1 set of 4 x 100 E and then 1 set of 4 x 100 IM watch the resting intervals. 
Anaerobic Threshold EN3Intensity:  3 to 4 OBEquipment:  Fins – optional  25’ x (8 x 25 w/10”) w/30”- 45” K    

  A to D

200’s broken into 8x 25 backstroke, take 10” at every wall, and work on the 15 yards under water dolphin kick; take 30” to 45” after each set of 8.
Kick Set 1x {4 x 25 w/kickboard} on 45” 

  {4 x 25 E no breathe}

Please see BASICS, if you need more explanations

Date:  07-25-2020

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 3rd best w/15”

         {2 x 25 kk on 45”

         {1 x 100 4th best w/15”

         {2 x 25 kk on 45”

         {1 x 100 rev IM w/15”

         {2 x 25 kk on 45”

The swim portions are at the intensity prescribed in the Energy System, working on 3rd and 4th best strokes.  The kick portions should be on the side dolphin or flutter or dolphin uw 
Sprint Set SP3 4 x 5 str on 1:30 w/50 drill

       50

4 repetitions of 5 strokes all out no breath, then swim EZ to the 50
Lactate anaerobic tolerance SP2 

Intensity:  6 to 7 OB

2 x (3 x 75 on 5’) w/8’ 2 sets of 3 repetitions go as fast as you can, do active rest in between each, swim 400 EZ between 1st and 2nd sets.
Warm Down EN1 400 ea.  S K P S

1600 swim, kick, pull, swim