• 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
  •              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 OF THE WEEK:

IM mix:

{EKTY

{KTYE

{TYEK

{YEKT

During the time recommended for warm up, swim EKTY at BBDPS, then add 1 stroke OB on KTYE, then 2 strokes OB for TYEK, then 3 strokes OB on YEKT and keep adding a stroke, and restart the stroke order until time is up.  Swim the stroke order by the 25 = 100 or x 50 = 200 per row

KICKING SET:

Race board/Arrow Board:  Swim 50’s: 25 very fast going down / 25 easy coming back E / E, free with free, Y /Y, fly with fly, T/T, breast with breast, Kuw / K, back dolphin underwater with back flutter on the surface.  Repeat 50’s on 1:40 or with 20” to 30” rest, between 50’s

Race Board Hold:  Place your elbows at the corners of the board, hands holding on the sides, face in water, head in line with the spine, breathe when you need, kick as fast as you can to the 25 yard or meter mark.  On the backstroke do not use a kick board.

Arrow Board Hold:  Place your hands under the board, cross your thumbs, keep your arms extended, carry the board on your knuckles, and practice body balance on the way back to the 50, keep your head in line with your spine until you need to breathe.  Learn to breathe without doggie paddling, steady hands, arch to lift the head in breaststroke and dolphin it’s easier for timing purposes, shoulders and heels come up together and chest and feet go down together; in freestyle you must kid a bit stronger while lifting the face to breathe, repeat no paddling with hands.

DRILL OF THE WEEK:

Single Arm Freestyle The arm you do not use, keep it extended at the front end; make sure you roll the hip and shoulder axis both ways together.

TRI-ATHLETE NOTES:

During warm-up triathletes are encouraged to swim the 4 styles, it is warm-up for the entire musculoskeletal system; furthermore, swimming breaststroke can help in a race situation in the event of a foot or calf cramp, the breast kick requires to flex the foot, the way to get rid of said cramps; swimming backstroke will help the triathletes to ‘find core’, connecting the hands to the power source, the hip rotation, while keeping the head set, (no need to turn the head to breathe); the butterfly, will make you more aquatic.  When swimmers do Individual Medley:  Y, K, T, and E:  FLY, BACK, BREAST, FREE; Tri-athletes swim:  Naked (no equipment), Paddles, Fins, Both

 

COUNTING STROKES:

1 stroke in Y and T is one extension to the front end; count the letter at the breath and the number at the “glide.”  1 stroke in E and K is counted when both arms have completed a revolution, the letter for one hand, and the number for the other hand, count at hand entry.  The recommended “Number of Strokes OB” over best is for short course pools, if you train in a long course pool double the recommended number and add a stroke.  Obviously, the lack of turn and the extra distance makes a difference.  For example if the set reads swim at 1 ½ to 2 ½ OB, it means that in the long course pool you will swim at 4 to 6 strokes over your best stroke count.  We know that when you take more strokes you swim faster, up to a point that your style may suffer or tire you too quickly.  Pay attention: count strokes.  When equipment such as paddles and/or fins are used deduct ½ stroke from the OB for each accessory that you wear.

Date:  01-10-2022 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix

{EKTY

{KTYE

{TYEK

{YEKT

200 @ BBDPS/1OB

100 @ 2OB

200 @ 3OB/4OB

100 @ 1OB

200 @ 2OB/3OB

Full stroke warm-up.  Please see BASICS if you need more explanations
AN. Threshold 400 kick w/board Timed effort, keep record.
Sprint Set SP3 2 x (4 x 6 str on 1:15)

50

W/50 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 sprints, swim 1x 50 drill, see BASICS
Anaerobic Threshold EN3

Intensity:  3 to 4 OB

Count:  A to H

Equipment:  Hand Paddles

35’ x 400 w/30” to 45”

For advanced swimmers: On the 3rd lap of each 100 add 1 to 1½  strokes to pace, and immediately go back down to recommended  OB

35 minutes of 400’s.  The rest is 30” to 45”.  Get on a pace & send-off, on the first one, that you will last.  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 each 50 or w/20” to 30” rest after each

Please see BASICS for more detailed explanations, if you need them.
Special: NO School Day 3 Man-Relays: all sorts
Date:  01-11-2022 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix

{EKTY

{KTYE

{TYEK

{YEKT

200 @ BBDPS/1OB

100 @ 2OB

200 @ 3OB/4OB

100 @ 5OB

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

W/50 Drill of the Week

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 going 75.
Aerobic Training EN2

Intensity:  As specified in each swim

Equipment:   Paddles and Fins

45’ x {1 x 200 w/10” at 1 – 1½  OB

{1 x 200 w/15” at 1½  – 2OB

{1 x 200 w/20”to 30” at 2½  – 3 OB

Sets of 3x 200 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get
Kick Set 2 x {Race Board      E     Y     T     Kuw

{Arrow Board     E     Y     T     K

On 1:40 each 50 or w/20” to 30” rest after each

Please see BASICS for more detailed explanations, if you need them.
Date:  01-12-2022 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix

{EKTY

{KTYE

{TYEK

{YEKT

200 @ BBDPS/1OB

100 @ 2OB

200 @ 3OB/4OB

100 @ 5OB

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”

{1 x 700 w/40”

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+.  You must get minimum 75” rest and no more than 90”
Warm down 800 EZ free breathe 3, 5 Do an EZ hypoxic swim to loosen down
Date:  01-13-2022 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix

{EKTY

{KTYE

{TYEK

{YEKT

200 @ BBDPS/1OB

100 @ 2OB

200 @ 3OB/4OB

100 @ 1OB

200 @ 2OB/3OB

Full stroke warm-up.  Please see BASICS if you need more explanations
In Motion Speed SP3 2 x (6 x 25 on 1:15) w/50 drill

6 str.

Practice finishing.  2 sets of 6 repetitions; do the last 6 strokes into the wall all out, no breath.  Do 50 drill of the week after 6.
Anaerobic Threshold EN3

Intensity:  3 to 4 OB

Equipment:  Paddles or fins optional

35’ 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.
Aerobic KICK 10’ KICK w/SHOES Continuos, non stop brace on wall
Kick Set 2 x {Race Board      E     Y     T     Kuw

{Arrow Board     E     Y     T     K

On 1:40 each 50 or w/20” to 30” rest after each

Please see BASICS for more detailed explanations, if you need them.
Date:  01-14-2022 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix

{EKTY

{KTYE

{TYEK

{YEKT

200 @ BBDPS/1OB

100 @ 2OB

200 @ 3OB/4OB

100 @ 5OB

Full stroke warm-up.  Please see BASICS if you need more explanations
Aerobic Training EN2

Intensity:  1½ to 3 OB

40’ x 400 IM w/20” 400’s IM observe the recommended resting interval, maintain 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 1 x {Race Board      E     Y     T     Kuw

{Arrow Board     E     Y     T     K

On 1:40 each 50 or w/20” to 30” rest after each

Please see BASICS for more detailed explanations, if you need them.
Date:  01-15-2022 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix {EKTY

{KTYE

{TYEK

{YEKT

200 @ BBDPS/1OB

100 @ 2OB

200 @ 3OB/4OB

100 @ 1OB

200 @ 2OB/3OB

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 {(4 x 100 w/15”) w/20”

{(2 x 50 w/15”) w/20”

Restart until time is finished

4x 100: #1 – E, #2 – IM, #3 – E, #4 – 4th best stroke

2x 50: side kk w/fins

Sprint Set SP3 4 x 5str on 1:30 w/50 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