Date:  07-27-2020  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  20’ x IM mix {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 1:20)  

              50 

w/100 drill of the week 

2 sets of 4 repetitions of 6 strokes all out, no breath, then EZ to the 50; after a set of 4 swim 1x 100 drill, see BASICS 
Anaerobic Threshold EN3 

Intensity:  3 to 4 OB 

Equipment:  Hand Paddles 

30’ x 400 w/30” to 45”  30 minutes of 400’s.  The rest is 30” to 45”.  Get on a send-off that you will last on the first one.  If you swim 4:15 to 4:29 go on 5’, if you swim 4:30 to 4:44 go on 5:15, if you swim 6:20 go on 7’ and so forth.   
Kick Set  3 x {Race Board      E     Y     T     Kuw 

     {Arrow Board     E     Y     T     K     

on 1:40 per 50     

Please see BASICS for complete explanations. 
Date:  07-28-2020  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  15’ x IM mix {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 100 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 do not get enough rest. 
Aerobic Training EN2 

Intensity:  As specified in each swim 

Equipment:   Paddles and Fins 

45’ x {1 x 200 w/10”  at 1 OB 

         {1 x 200 w/15”  at 1 ½ OB 

         {1 x 200 w/20”to 30”  at 2 OB  

Sets of 3x 200 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get 
Kick Set  1 x {Race Board      E     Y     T     Kuw 

     {Arrow Board     E     Y     T     K     

on 1:40 per 50     

Please see BASICS for complete explanations. 
Date:  0729-2020 

 

Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  15’ x IM mix {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 EN2  

Intensity:  1½ to 3 OB 

Equipment:  None 

45’ x {1 x 100 w/10” 

         {1 x 200 w/15” 

         {1 x 300 w/20” 

         {1 x 400 w/25” 

         {1 x 500 w/30” 

         {1 x 600 w/35” 

Build a pyramid all IM, keep adding 1 – 25 of each stroke until 45 minutes are finished. 
VO2 max   SP1 

Intensity:  4½ to 5½  OB 

16’ x 200 w/75” to 90” 

                                    

This is a very fast set; your H.R. must go to its maximum 180+.  The resting interval is minimum 75” maximum 90”  
Warm down  800 EZ free breathe 3, 5   Do an EZ hypoxic swim to loosen down 
Date:  0730-2020  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  25’ x IM mix {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  2 x (6 x 25 on 1:00) w/100 drill  

          6 str. 

Practice finishing.  2 sets of 6 repetitions; do the last 6 strokes into the wall all out, no breath.  Do 100 drill of the week after 6. 
Anaerobic Threshold EN3  

Intensity:  3 to 4 OB 

Equipment:  Paddles or fins optional 

30’ x 300 w/30” to 45”  Swim 300’s, notice the rest can be 30” and up to 45”.  Do with the least possible but maintain your pace of the 1st swim. 
Kick Set  2 x {Race Board      E     Y     T     Kuw 

     {Arrow Board     E     Y     T     K     

on 1:40 per 50     

Please see BASICS for complete explanations. 
Date:  0731-2020  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  15’ x IM mix {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 
Aerobic Training EN2 

Intensity:  1½ to 3 OB 

40’ x 200 IM w/20”  200’s IM observe the recommended resting interval, maintain pace time of 1st swim 
Anaerobic Threshold EN3 

Intensity:  3 to 4 OB 

Equipment:  Fins optional  

25’ x 100 w/30” to 40”  25 minutes of solid 100’s, work the walls, streamlines and turns, try to go on the shorter rest, maintain pace. 
Kick Set  2 x {Race Board      E     Y     T     Kuw 

     {Arrow Board     E     Y     T     K     

on 1:40 per 50     

Please see BASICS for complete explanations. 
Date:  08-01-2020  Workout Today   
Energy System  Exercise Set  Exercise Description 
Warm Up EN1  20’ x IM mix {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/100 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 

6 x 100 on 7’     A to B 

swim an EZ 150 after each race 

Dive in 100’s, as fast as you can every swim.  Hardest set all week. 

 

Warm Down EN1  400 to 600 EZ  Continue swimming after the last 100 until H.R.< 90