Warm up:

{IM Drill:  4 kk Y, 7 kk K, 2 kk T, 7 kk E.

{IM Swim: Swim the 4 strokes in the Individual Medley order, YKTE @ your BB&DPS 5 strokes or less in 25 yd. pool).

4 kk Y: Lie on the ‘Y’ position, dolphin kick 4 times, on the 4th kick stroke and breathe; repeat the length of the pool.

7 kk K: Lie on the ‘I’ position (shoulder to the sky with arm parallel to body, hand on the thigh/arm pit to the bottom with arm above head in line with the body), flutter kick 4 times with the top leg, that allows for 3 kicks with the bottom leg, then stroke and lie on the other side and repeat the 7 kicks, count 4 kicks with the top leg.

2 kk T: Pull, breathe, kick, glide, hold your hands in front, then breathe, kick, glide; repeat 2 kicks for 1 pull; on the 2nd stroke think timing, shoulders and heels up together, down together.

7 kk E: Same as back: arm-pit to the bottom – shoulder to the sky, when you stroke one time, during the roll side to side, the nose goes past the water, and you count 4 kicks from the bottom leg (since both feet are kicking you do a total of 7 kicks), after you breathe, set head and stroke again back to the first side.

Continue repeating 1x IM drills, 1x IM swim until time is finished.

Kicking set:

{4 x 25 w/kickboard} on 45”

{4 x 25 E no breath }

The 25’s kk are fast; the 25’s E are brisk: work on setting the head (steady bowline), fast feet in a small space, and shoulder shifting.

Leave on 45” or a sendoff that allows you to get at least 20” rest on the kick.  Repeat the number of sets specified, alternating, the 4 kicking laps and the 4 no breathe laps.

Repeat the number of sets specified, alternating, the 4 kicking laps and the 4 no breathe laps.

Drill of the week:

SCULL # 3:  Push off on streamline glide, do 1 underwater breast stroke pullout, leave the arms parallel to the body, slightly under the thighs, and continue doing figure “8” sweeps with the two hands; move from the shoulder, not from the elbow.  If you need to breathe, turn your face to the side or front and breathe, then continue sculling as long as each breath lasts, humming.

SCULL # 4:  Streamline off the wall on your back, press both arms down to the sides, and continue sculling, figure “8” motions with the two hands, slightly below your buttocks.  Move the arm from the shoulder; do not push the water by bending the elbows.  Since you are on your back, breathing is easy.

Date:  02-01-2021 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
Warm Up Legs 400 kick best effort Hold board with elbows on each side at bottom corners; set head in line, when you do not need to breathe place head in water and steady stream of bubbles out the nose.
Sprint Set SP3 2 x {(4 x 6 str on 1’) w/50 drill                25 2 sets of 4x 25, push off and swim all out, do not breathe until 6 strokes, and then swim easy to the 25.  In E & K 6 strokes are 12 digs, in Y & T 6 extensions to the front.
Anaerobic Threshold EN3Intensity:  3 to 4 OBEquipment:  Hand Paddles 36’ x {(4 x 200 w/30”) w/45”         {(8 x 100 w/20”) w/45”         {(16 x 50 w/10”)Count: A to P Repeat broken 800’s until 36’ are finished.  Rest 30” between the 200’s, 20” between the 100’s and 10” between the 50’s; rest 45” every 800 after counting A to P.  Freestyle is the stroke of choice, IM’rs can swim 4 styles.
Kick Set 3 x {4 x 25 w/kickboard} on 45”      {4 x 25 E no breath} Please see BASICS, if you need more explanations
Date:  02-02-2021 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 3 x {(4 x 25 on 2’) w/50 drill              50After each set of 4 repetitions do a 50 drill of the week, scull #3 / scull #4 3 sets of 4 repetitions – dive-in 25s all out, no breath if possible.  Work on start, break, and maximum acceleration.  Swim easy to the 50 and restart on prescribed send-off.
Aerobic Training EN2
Intensity:  1½ to 2½ OB
Equipment:   Paddles and Fins
50’ x {(8 x 100 w/10”) w/40” A to P         {(7 x 100 w/10”) w/35” A to N         {(6 x 100 w/10”) w/30” A to L         {(5 x 100 w/10”) w/25” A to J         {(4 x 100 w/10”) w/20” A to H         {(3 x 100 w/10”) w/15” A to F         {(2 x 100 w/10”) w/10” A to D         {(1 x 100 (done) A to B Swim a pyramid, start at 8x 100 and keep going to 1x 100, take 40” rest after the 8x 100, take 35” after the 7x 100, rest 30” after the 6x 100, rest 25” after the 5x 100, 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:  02-03-2021 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” A to B           Y, K, T, E, IM 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;  triathletes swim 1x 100 each of naked, paddles, fins, both
Lactate Anaerobic Resistance SP2Intensity:  6 to 7 OB 3 or 4 x 200 w/ 4’ to 5’ Count: A to DLoosen with 150 easy after #1, #2, #3, and 200 after #4. Try for a descending set, if in any swim your time slows down more than 5 seconds discontinue set and swim EZ rest of swims. These swims are approximately 86% to 93% efforts over your best time.  Take your best time multiply it by 1.14 and 1.07 the time you swim lands in between those parameters.  As long as time drops, keep going
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:  02-04-2021 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
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.
Warm Up Legs 4 x 100 w/5” negative split, kick best effort
A snorkel is recommended to keep your head in line the whole time.
Hold board with elbows on each side at bottom corners; set head in line, when you do not need to breathe place head in water and steady stream of bubbles out the nose.
Anaerobic Threshold EN3Intensity:  3 to 4 OBEquipment:  Paddles optional 35’ x {1 x 100 w/30” A to B         {(2 x 100 w/15”) w/40” A to D         {(3 x 100 w/15”) w/50” A to F         {(4 x 100 w/15”) w/60” A to H 100, 2x 100, 3x 100, and 4x 100.  Please observe the resting intervals.  Restart until the 35’ 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: 02-05-2021 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
Aerobic Training EN2Intensity:     1 ½ to 3 OB 40’ x {(200 IM w/20” Count:  A to D         {(200 E w/20” Swim 1x 200 IM and then 1x 200 free, watch the resting intervals
Anaerobic Threshold EN3Intensity:     3 to 4 OBEquipment:  Fins – optional 30’ x {(2 x 100w/15”) w/45” K         {(4 x 50 w/10”) w/45”Count:  A to D 200’s broken backstroke, 1x 100’s, 1x 50’s, work on the 15 yards under water dolphin kick on every wall, use fins if you want to.
Kick Set 1x {4 x 25 w/kickboard} on 45”     {4 x 25 E no breath} Please see BASICS, if you need more explanations
Date:  02-06-2021 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 EN 2Intensity: 1½ to 3 OB Equipment:  Fins 40’ x {1 x 100 IM w/15”         {2 x 25 kk on 45”         {1 x 100 4th 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 2nd 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 flutter or dolphin uw, fins are recommended, so you can last the whole way underwater in the streamline glide position, 1 on belly and 1 on back; try your best, if you are going to die, DON´T, take a breath and keep going
Sprint Set SP3 4 x 5 str on 1:30 w/50 drill       50 4 sprints of 5 strokes, all out – no breath, swim EZ to the 50,
Lactate anaerobic tolerance SP2Intensity:  6 to 7 OB 8 to 10 x 50 on 3:30 to 4:30 send-off Choice of stroke, dive in every time, swim easy between swims
Warm Down EN1 600 IM –  P, K, S 600 pull, kick, swim:  IM