Date:  07-06-2020 

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/50 drill of the week 

swim first set on 1st and 4th best strokes 

swim second set on 2nd and 3rd best strokes 

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 50 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 

30’ x {(2 x 50 w/10”) w/30” A to B   } The 1st 25 of every even # 50 @ 4½ to 5½ OB 

         {(4 x 50 w/10”) w/30” A to D   } On the 1st 25 of 50’s #2 & #4 punch it 

         {(6 x 50 w/10”) w/45” A to F   } 

         {(8 x 50 w/10”) w/45” A to H   } 

         {(10 x 50 w/10”) w/60” A to J  } 

         {(12 x 50 w/10”) w/60” A to L } 

         

Build a pyramid, 2x 50 w/10” after 1 and with 30” rest after 2, 4x 50 w/10” after 1, 2, 3, and w/30” after 4, 6x 50 w/10” after 1, 2, 3, 4, 5, and with 30” after 6, 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 10x 50 before 30’, go to 12. 
Kick Set  3 x {4 x 25 kk w/board on 60” 

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

                                     3, 5, 3, 7 on 2’ 

Please see BASICS – Kicking Set 

Date:  07-07-2020 

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) w/100 drill of the week  

            100 

 

2 sets of 4x 100 on 2:15.  Dive in 25’s, all out, no breathe, 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 

 

45’ x {(4 x 100 w/10”) w/20” A to H }  The 3rd  25 of every 100  @ 3 to 4 OB 

 

Keep your pace and stroke count even. 

If you start too fast you may not last. 

Go as fast as you can “easy enough so you last the whole set at the same speed.”   

This is a set of broken 400’s; the send off will depend on your first swim.  If you swim in 1:10 you will leave on 1:20 and repeat 1:10’s leaving on 2:40 and 4’, and every fourth one take 20” rest.  If you swim in 1:30 you will leave on 1:40, if you swim in 2’ restart on 2:10 and so forth; watch the intervals of rest and continue until 40’ of the set are over.   
Kick Set  1 x {4 x 25 kk w/board on 60” 

      {1 x 100 E breathe 3, 5, 7, 9, or 3, 5, 3, 7 on 2’  

Please see BASICS – Kicking Set 

Date:  07-08-2020 

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:     1 ½ 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 to S-T rest 60”.  

40’ x 100’s w/10” almost continuous swimming, repeat 10x 100 and take 60” rest.  Swim back or breast, at the best possible pace so you last 40’.   
Lactate Anaerobic Power SP2  

Intensity:  6 to 7 OB 

(4 x 50 on 3:30) w/5’ 

(8 x 25 on 2’) w/3’ 

Swim an easy 25 to 50 or even 100 after each effort. 

1 set of 4 x 50 + 1 set of  8 x 25: dive-in, choice of stroke.  Interval as shown. 
Warm down  EZ swim until you recover HR < 90  Loosen down, after this GREAT workout 

Date:  07-09-2020 

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  3 x (3 x 50 on 1:30) w/50 drill of the week 

          6 str 

 

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 

25’ x {(10 x 50 w/10”) w/60” A to J  This is a set of (10 x 50 w/10”) w/60”.  Notice the resting interval of 10” between each 50, get into a send off on your very first swim; restart the 10x 50 after 60” rest, until 25’ finish. 
Kick Set  3 x {4 x 25 kk w/board on 60” 

      {1 x 100 E breathe 3, 5, 7, 9, or 3, 5, 3, 7 on 2’ 

Please see BASICS – Kicking Set 

Date:  07-10-2020 

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 

40’ x {1 x 50 w/10” A to B  (choose Y, K,   

         {1 x 100 w/15” A to D    or T for each 

         {1 x 150 w/20” A to F    distance) 

         {1 x 200w/25” A to H    IM  

         {1 x 300 w/30” A to J     E 

Swim 50, 150, and 200 choosing one stroke Y, K or T for each distance, you must use all 3 strokes; then swim a 200 IM and a 300 Free, restart until 45’ are finished. 
An. Threshold EN 3 

Intensity:  3 to 4 OB 

Equipment:  Fins optional 

25’ x (4 x 25 w/10”) w/30”  

Stroke: E or Y           

Count: A to B 

Repeat broken100’s, plenty of rest to go fast, but stay on a linear pace. 
Kick Set  1 x {4 x 25 kk w/board on 60” 

      {1 x 100 E breathe 3, 5, 7, 9, or 3, 5, 3, 7 on 2’  

Please see BASICS – Kicking Set 

Date:  07-11-2020 

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” 

         {2 x 25 Y on 45” 

         {100 K       “ 

         {2 x 25 Y on 45” 

         {100 T        “ 

         {2 x 25 Y on 45” 

         {100 E        “ 

         {2 x 25 Y on 45” 

         {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, all out, no breathe.  Do active rests, 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!!!