• 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
  • T              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), in the 4 styles

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

RILL OF THE WEEK:

  1. a) 1-1-2 Fly: Right Arm, Left Arm, both, breathe on the single arm strokes only.
  2. b) 1-1-2 Breast: Right Arm, Left Arm, both, maintain stroke rhythm, breathe every stroke.
Date:  07-03-2023 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:  07-04-2023 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:  07-05-2023 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:  07-06-2023 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:  07-07-2023 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:  07-08-2023 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!!!