Date:  01-04-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

{IM Swim @ BBDPS

Please see BASICS, for full set explanations
Sprint Set SP3 2 x {(6 x 6 str on 1’) w/50 drill

25

2 sets of 6x 25, push off and swim all out, no breath until 6 strokes, then swim easy to the 25.  In E & K 6 strokes are 12 digs, in Y & T 6 extensions to the front.
Anaerobic Threshold EN3

Intensity:  3 to 4 OB

Equipment:  Hand Paddles

35’ x 800 w/75”

Count:  A to P

Repeat 800’s until 35’ are finished, rest 75” after counting A to P.
Kick Set 3 x {4 x 25 w/kickboard} on 45”

{4 x 25 E no breathe}

Please see BASICS, if you need more explanations
Date:  01-05-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE

{IM Swim @ BBDPS

Please see BASICS, for full set explanations
Prolonged Sprinting SP3 2 x {(6 x 25 on 2’) w/50 drill

50

2 sets of 6 repetitions – dive-in 25’s all out, no breath if possible.  Work on start, break and maximum acceleration.  Swim easy to the 50 so you restart on prescribed send-off.
Aerobic Training EN2

Intensity:  1 ½ to 2 ½ OB

Equipment:   Paddles and Fins

50’ x 800 w/40” A to P

700 w/35” A to N

600 w/30” A to L

500 w/25” A to J

400 w/20” A to H

300 w/15” A to F

200 w/10” A to D

100 w/5” A to B

Swim a pyramid, start at 800 and keep going to the 100, take 5” rest per 100 of swim, at the 800 take 40”, at the 700 rest 35”, at the 600 rest 30”, and so on till you get to the 200 with 10”, and finish with a 100.  Maintain a steady pace.
Kick Set 2 x {4 x 25 w/kickboard} on 45”

{4 x 25 E no breath}

Please see BASICS, if you need more explanations
Date:  01-06-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE         {IM Swim @ BBDPS Please see BASICS, for full set explanations
Aerobic Training EN2Intensity:  1 ½ to 3 OBEquipment:  None 45’ x {(5 x 100 w/10” to 15”) w/20”           Y, K, T, E, IM

Count:  A to B

Sets of 5x 100 w/10” rest after every 5 take 20” rest, to drink, swim 1x 100 of each stroke and 1x IM.  Restart until 45’ finish
VO2 max       EN3Intensity:  4 ½ to 5 ½ OB 3 x 400 w/2’ to 2:30, swim 50 EZ        Count:  A to H These swims are approximately 90% to 92% efforts over your best time.
Kick Set 1 x {4 x 25 w/kickboard} on 45”      {4 x 25 E no breath} Please see BASICS, if you need more explanations
Date:  01-07-2021 Workout Today HAPPY NEW YEAR! KEEP SWIMMING
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE         {IM Swim @ BBDPS Please see BASICS, for full set explanations
In Motion Speed SP3 3 x {(4 x 50 on 1:30) w/50 drill              6 str “Olympic” Finishes.  Swim 3 sets of 4x 50 go easy until six strokes out of the finish, then sprint all out no breath and touch, not “grab” the wall.  Swim a 50 drill after 4.  Choose a different stroke each set.
Anaerobic Threshold EN3Intensity:     3 to 4 OBEquipment:  Paddles optional 30’ x {1 x 100 w/30” A to B         {1 x 200 w/40” A to D         {1 x 300 w/50” A to F         {1 x 400 w/60” A to H Swim 100, 200, 300, and 400. Please observe the resting intervals.  Restart until the 30’ are finished.
Kick Set 2 x {4 x 25 w/kickboard} on 45”      {4 x 25 E no breathe} Please see BASICS, if you need more explanations
Date:  01-08-2021 Workout Today HAPPY NEW YEAR!
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE         {IM Swim @ BBDPS Please see BASICS, for full set explanations
Aerobic Training EN2Intensity:     1 ½ to 3 OB 40’ x {400 IM w/20”         {400 E w/20”Count:  A to H Swim 1 x 400 IM and then 1 x 400 free watch the resting intervals.
Anaerobic Threshold EN3Intensity:     3 to 4 OBEquipment:  Fins – optional 30’ x 200 w/30” – 45” K    Count:  A to D 200 backstroke, work on the 15 yards under water dolphin kick
Kick Set 1 x {4 x 25 w/kickboard} on 45”      {4 x 25 E no breathe} Please see BASICS, if you need more explanations
Date:  01-09-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x {IM Drill: 4kkY, 7kkK, 2kkT, 7kkE         {IM Swim @ BBDPS Please see BASICS, for full set explanations
Aerobic Training EN 2Intensity:     1 ½ to 3 OBEquipment:  Fins 40’ x {1 x 100 IM w/15”         {2 x 25 kk on 45”         {1 x 100 2nd best w/15”         {2 x 25 kk on 45”         {1 x 100 3rd best w/15”         {2 x 25 kk on 45”         {1 x 100 4th best w/15”         {2 x 25 kk on 45” The swim portions are at the intensity prescribed in the Energy System, working on 2nd, 3rd and 4th best strokes.  The kick portions should be on the side dolphin or flutter or dolphin uw
Sprint Set SP3 4 x 5 str on 1:30 w/50 drill       50 4 repetitions of 5 strokes all out no breath, then swim EZ to the 50
Lactate anaerobic tolerance SP2Intensity:     6 to 7 OB 2 x (3 x 75 on 5’) w/8’ 2 sets of 3 repetitions go as fast as you can, do active rest in between each, swim 400 EZ between 1st and 2nd sets.
Warm Down EN1 400 ea.  S K P S 1600 swim, kick, pull, swim