• 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.


EKTY 1, 2, 3, 4 – Free, Back, Breast, Fly.  Swim the number of laps, in each stroke, written at the end the four strokes, i.e. 1, 2, 3, 4 means that you swim 1 lap of each stroke, then 2 of each, then 3 of each, and finish with 4 laps of each stroke or 25, 50, 75 and 100 for each stroke.  Pay attention to what distance needs to be done at BBDPS, 1 OB (over best), 2 OB, 3 OB, etc.

Kicking set:

Fins {EY: b, s, b, s – This kicking set requires the use of fins, alternating sequences of flutter (E) and dolphin (Y) kicks; one length each on the belly, right side, back, and left side.  On the belly and back try to stay underwater and streamlined the whole length, if you need a breath on the belly take a stroke, breathe and dive in again; on the back, float up and kick the rest of the way at the surface.  On the sides, remain on the ‘I’ position, (trailing arm down on the top leg – shoulder to the sky, leading arm extended above the head – armpit to the bottom).  For more explanations on body positions described with letters, go to TIPS and see The Letters of the Strokes.  Observe the distances, (200’s, 100’s or 50’s), and time intervals of rest recommended.


  1. a) Rotational 180o – Nose Up: Maintain your head steady looking to the sky, keep your hands on your thighs, and use flutter kick, when rotating your shoulder axis and hip axis roll as a unit.  Roll in one motion, do not remain on your back, and always point one shoulder to sky and one shoulder to bottom, learn to rotate by pressing the high hip down. The pressure on the fin is in both directions of the kick & kick in a small space!

b) Rotational 180o – Nose Down:  Maintain your nose toward the bottom as long as you can hold your breath comfortably, keep your hands on your thighs, use a flutter kick, make sure you rotate your shoulder axis and hip axis together as a unit.  Rotate side to side every time, do not stop on your belly, breathe every three or four rotations, and use your high hip help you rotate.


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:  N, P, F, B: No equipment, Paddles, Fins, Both



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.

12-13-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 1, 2, 3, 100 @ BBDPS, 200 @ 1-2OB, 300 @ 3-4-5OB
Sprint Set SP3 3 x (4 x 6 str on 1:15) w/50 drill


3 sets of 4 repetitions of 6 strokes from push off, ALL OUT, NO BREATH; swim easy to the 50, restart on the 1:15; after 4 rep’s, do a 50 drill of the week.  See Basics
An. Threshold EN3

Intensity: 3 to 4 OB

35′ x {(1 x 200 w/30″ to 40″

{(1 x 400 w/40″ to 50″

 Repeat 1x 200, 1x 400, until 35’ finish.  Observe the resting intervals
Kick Set 15′ x 200 w/20″ Fins EY {b, s, b, s 200’s w/20″ rest until 15′ finish
12-14-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 3, 2, 1 300 @ BBDPS, 200 @ 1OB, 100 @ 2OB
Prolonged Sprint SP3 2 x {4 x (5 + turn + 3) on 2:30

100 or (50)

W/50 drill, after 4 repetitions

On the first set do freestyle, second set choose your best stroke other than free.

2 sets of 4 repetitions of 5 strokes + turn + 3 strokes ALL OUT, no breath, then swim easy to the 100 or 50 and back to mid pool, restart every 2:30.  Start from “mid pool” or a distance from the wall at which you need 5 strokes to get to the wall.  In fly, you will breathe at the wall, breast rhythm requires breathing every stroke, and on back your face is out of the water.
Aerobic Training EN2

Count: (A to K) x 3

Intensity: 1½ to 2½ OB

Paddles and Zoomers or Fins

45′ to 60’ x 1650 w/1:30 rest Swim 1 mile 2 or 3 times count (A to K) x 3, try to swim a linear set, maintain your pace do not slow down
Kick Set 10′ x 100 w/15″ Fins EY {b, s, b, s 100’s w/15″ rest until 15′ finish
12-15-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 2, 2, 2… 200 @ BBDPS, 200 @ 1OB, 200 @ 2OB, 200 @ 3OB
Aerobic Training EN2

Intensity: 1½ to 2½ OB

45′ x 200 w/15” to 20” Swim 200’s, one of each stroke, observe the rest intervals.  One each: Y, K, T, E, and IM.
VO2 max SP1

Intensity: 4½ to 5½ OB

20’ x 100 w/60” to 75” A to B Swim 100’s dive in and race try to make it with as few breaths as possible, including no breath for the more advanced athletes in and out of the turns
Warm down Swim until H.R. < 100 in 60″ Easy swimming check heart rate every 3′ to 5′
Date:  12-16-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 4, 2, 1 400 @ BB-1-2-3, 200 @ 2-4OB, 100 @ 5OB
In Motion Speed SP3 2 x {(6 x 25 on 1:10) w/50 drill

6 str

2 sets of 6 repetitions of 25’s, sprint into the wall all out, no breathe the last 6 strokes
An. Threshold EN 3

Intensity:  3 – 4½ OB

Paddles optional

30′ x 100 w/ 30” to 40” 100’s observe the recommended resting intervals.  Stroke choice, prefer NO free, triathletes do freestyle
Kick Set 20′ x 50 w/10″ Fins EY {b, s, b, s 50’s w/15″ rest until 15′ finish
Date:  12-17-2021 Workout Today SANTA IS COMING TO TOWN!!!
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 1, 1, 1… 100 @ BBDPS, 100 @ 1OB, 100 @ 2OB, 100 @ 3OB and restart until time is up
Aerobic Training EN2

1½ to 2½ OB

40′ x 500 w/20” to 30” A to J Swim 500’s take 20” to 30″ rest, repeat until 40′
An. Threshold EN 3

3 to 4 OB

Fins optional

25′ x 200 w/45″ Y count A to D Swim 200’s take 45″ at the end, repeat until 25′ are finished
Kick Set 10′ x {(1 x 200 w/15”)

{(2 x 100 w/10”) w/20”

{(4 x 50 w/ 5”) w/20”

Fins EY {b, s, b, s

1x 200, 2x 100, 4x 50, watch the recommended rest in the middle of the swim and at the end.
Date:  12-18-2021 Workout Today MERRY CHRISTMAS! It’s OK to take the day OFF, TOMORROW!!!
Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 4, 4, 2 400 @ BBDPS, 400 @ 2OB, 200 @ 4OB
Aerobic Training EN 2

Intensity: 2 to 3 OB

45′ x {1 x 100 rev. IM w/15″

{2 x 75 str-E-str w/15″

{2 x 50 kk sides w/fins w/15

{2 x 25 no breath uw  w/15″

Repeat each swim as written, taking 15″ rest between each.  Restart until 45′ are finished.  The rev. IM is ETKY, the 75’s are 3rd best and 4th best strokes in each.

The 50’s are on the side, bottom arm leading, top arm trailing.  The 25’s are underwater.

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


4 repetitions of sprint ALL OUT, no breath for 5 strokes, swim easy to the 50
Lactate An. Tolerance SP2

5½ to 7 OB

4 x 200 w/10’ swim easy 200 to 300 after each maximum effort. 4x 200’s dive-in, choice of stroke. Rest Interval as shown
Warm Down EN1 600 E, K, E, T, E, Y Easy swim on E breathe e/5 arm pulls