| Warm Up EN1 | 20’ x {KRLS – I.M. | Please see BASICS – Warm up of the week |
| Sprint Set SP3 | 2 x (4 x 6 str. on 1’)
25 Take 4’ for drills of the week:
|
2 sets of 4x 25 on 1’ send off. Go ALL OUT no breath 6 strokes and swim very easy to the 25. After 4 repetitions do the drill of the week –see BASICS if you need additional explanations- and repeat 1 more set. Do a different stroke each set of 4. |
| An. Threshold EN3
Intensity: 3 to 4 OB Equipment: Paddles
For more on stroke count please go to TIPS |
30’ x {1 x 100 w/20” A to B
{1 x 200 w/30” A to D {1 x 300 w/40” A to F {1 x 400 w/50” A to H {1 x 500 w/60” A to J {1 x 600 w/60” A to L
|
Build a pyramid, 1x 100 rest 20”, 1x 200 w/30”, etc. 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 600 before 30’, restart at the 100 and rebuild until 30 minutes are finished |
| 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 |
Please see BASICS – Kicking Set |
| 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 Take 3’ for drills of the week:
b) Roly-Poly |
2 sets of 4x 100 on 2:15. Dive in 25’s, all out, no breath, and swim easy to the 100. After 4 repetitions do drill – see BASICS. |
| Aerobic Training EN2
Intensity: 1½ – 2½ OB Equipment: Paddles & Zoomers or Fins
|
45’ x {400 w/20” to 30” A to H
Keep your pace even, both time and stroke count. If you start too fast, you may not last, if too slow, you will have too much left at the end. |
This is a set of 400’s; the send off will depend on your first swim. If you swim in 4:10 you will leave on 4:30 and repeat 10x, if you swim in 5:15 you will leave on 5:40 and repeat 8x, if you swim in 7:35 leave on 8’ and repeat 5x or 6x |
| Kick Set | 2 x {4 x 25 kk w/board on 60”
{1 x 100 E breathe 3, 5, 7, 9 or 3, 5, 3, 7 |
Please see BASICS – Kicking Set |
| Warm Up EN1 | 20’ x {KRLS – I.M. | Please see BASICS – Warm up of the week
|
| Aerobic Training EN2
Intensity: 1½ to 3 OB Equipment: None |
45’ x 1000 w/45” to 60” K or T A to T | 45’ x 1000’s w/60” continuous swimming, repeat 1000’s back or breast, at the best possible pace so you last 45’, if you repeat on 11:40 leave on 12:30 to 12:40 and swim 3x plus 600; on 14’, you will swim 3x, if you repeat on the 18’ you will swim 2x plus 300. Go as far as you can as fast as you can, easy enough to last 45’. |
| VO 2 Max SP1
Intensity: 4½ to 5½ OB |
12 x 50 on 1:30 Y or K or T. The send off can be set after your first repetition.
(no E, except triathletes) |
Repeat 12x 50 at a solid effort, you must get 45” to 60” rest between each. Adjust your send-off as needed, depending on your ability |
| Warm down | EZ swim until you recover HR < 90 | Loosen down, after this GREAT workout |
| 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. Take 3’ for drills of the week:
b) Roly-Poly |
Practice finishes: 2 sets of 4x 50 with the last 6 strokes into the wall ALL OUT, no breathe, after 4 rep’s do 3 min. drill with a partner – see BASICS |
| An. Threshold EN 3
Intensity: 3 to 4 OB Equipment: Optional Paddles or Fins |
30’ x {500 w/60” A to J | This is a set of 500’s. Notice the resting interval and get into a send off on your very first swim. Rest 60” and restart until 30’ 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 |
Please see BASICS – Kicking Set, if you need additional explanations. |
| 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/15” A to B
{1 x 200 w/20” A to D {1 x 300 w/25” A to F {1 x 400 w/30” A to H IM {1 x 500 w/30” A to J E |
Swim each distance choosing one stroke Y, K or T for each distance of 100, 200, and 300, 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 optional |
25’ x 100 w/30” to 40”
Swim: E or your best stroke |
Repeat 100’s, plenty of rest to go fast, but not all out, if you hold 1’ leave on 1:40 and repeat 18x if you hold 1:20 leave on 2’ and repeat 15x, etc. |
| 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 |
Please see BASICS – Kicking Set |
| 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 w/15” {100 K “ {2 x 25 Y w/15” {100 T “ {2 x 25 Y w/15” {100 E “ {2 x 25 Y w/15” {100 rev. IM w/30” |
Fun set short swims and short rest you may cut the rest in between the 25’s and 50’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 hard set, please save your energy, watch your stroke count. |
| Sprint Set SP3 | 4 x 5 str. on 1:30
50 Take 3’ for drills of the week:
b) Roly-Poly |
Go ALL OUT, NO BREATH, 5 strokes, and swim very easy to the 50. After 4 repetitions do 100 fist shut choice of stroke, and get ready to race… |
| Lactate Anaerobic Tolerance SP2
Intensity: 6 to 7 OB |
1 x 300 E w/10’ A to F
1 x 200 IM w/10’ A to D 2 x 100 strokew/8’ A to B |
Very fast and intense swimming. Try your hardest. Do active rest, at least swim a 200 after each all out effort. |
| Warm Down EN1 | EZ swim until you recover
HR < 90 |
Loosen down, after this GREAT workout!!! |
