Warm up:

  • KRLS – IM:  Do one length, 25 yards or meters, of Kick, Right arm, Left arm, Swim in each of the 4 strokes, of the Individual Medley.

When you do the KICK segment, stay on the streamline position until you need to breathe; on flY, breasT, & freE cross your thumbs and your hands, side by side, become your kick board, on bacK you stay at streamline position the whole way, but when you need to breathe, break surface and continue kicking the rest of the length.  On RIGHT/LEFT Arms, begin swimming the lap with the arm that you will use and on the first stroke place the other arm at your side.  On fly breathe to the side of the arm that strokes, make sure it is perfectly straight at the elbow.  On back roll out both shoulders, pay attention to the roll with the hip opposite the arm that is stroking.  On breast touch your heel every time with the fingertips of the arm that stayed down after the underwater pullout.  On free breathe to the side of the arm that is down; learn to drive the swimming arm, roll and breathe at the same time, then set the head and stroke.  On the SWIM lap do your best balance and distance per stroke (5 strokes or less per length)

Kicking set:

  • {4 x 25 on 60” kk w/board or dolphin under water on your back all the way
  • {1 x 100 E on 2’, breathe: 3, 5, 7, 9 or 3, 5, 3, 7 depending on ability

Alternate the 4x 25 kick with the 100 hypoxic, do the number of sets recommended or as many as you have time until your workout is over.

Try to break 20” on the 25 kick; if you kick slower than 30”pace go on 75”

If the 2’ interval is not enough to swim, rest and to restart the kick take it to 2:15 or 2:30

 

Drill of the week:

  • Ride your bike:  Place your stomach on an imaginary bicycle seat, put your hands on the pedals, let your legs “fly on top of the back tire,” keep your head in line with your spine.  Now begin to pedal, roll the hips and shoulder axis together side to side in rhythm with the hand that pedals.  Remember that your feet never come as high as the bicycle seat, therefore, as you roll do not allow your hands to come up to your stomach. Use your kick as little as possible.
  • Reach and Touch and Glide side to side:  Swim freestyle with under water arm recovery, reach with one arm for the wall on top of the head, touch the leg with the other hand; roll the body and breathe on both sides, when you glide side to side.
Date:  02-15-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x {KRLS – I.M. Please see BASICS – Warm up of the week
Sprint Set SP3 2 x (6 x 6 str. on 1’) w/50 drill of the week

25

1st  set:  3 of freestyle / 3 or 4th stroke

2nd set:  3 of 2nd stroke / 3 of 3rd stroke

2 sets of 6x 25 on 1’ send off.  Go ALL OUT no breath 6 strokes and swim very easy to the 25.  After 6 repetitions do a 50 drill –see BASICS- and repeat.  Swim   styles as shown in each set.
An. Threshold EN3

Intensity:  3 to 4 OB

Equipment: Paddles

For more on stroke count please go to TIPS

30’ x {(2 x 50 w/10”) w/30” A to B

  • {(4 x 50 w/10”) w/30” A to D
  • {(6 x 50 w/10”) w/30” A to F
  • {(8 x 50 w/10”) w/30” A to H
  •  {(10 x 50 w/10”) w/30” A to J
  • {(12 x 50 w/10”) w/30” A to L
Build a pyramid, 2x 50 w/10” after 1 and with 30” rest after 2, 4x 50 w/10” after 1, 2, 3, and w/40” after 4, 6x 50 w/10” after 1, 2, 3, 4, 5, and with 50” after 6, and so forth.  Use your pace from the first swim for the entire set.  It will be difficult if you go too fast on the first swim to keep the average pace, so start at 3 OB and go to 3½ and 4 as needed.  Count strokes – Watch the limit OB.  If you finish 10x 50 before 30’, go to 12.
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
Date:  02-16-2021 Workout Today
Energy System Exercise Set Exercise Description
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

w/100 drill of the week

2 sets of 4x 100 on 2:15.  Dive in 25’s, all out, no breath, swim easy to the 100.  After 4 repetitions do a 100 drill – see BASICS.
Aerobic Training EN2

Intensity: 1½ – 2½ OB

Equipment: Paddles & Zoomers or Fins

40’ x {(4 x 100 w/10”) w/20” A to H

Keep your pace and stroke count even.

If you start too fast you may not last.

Go as fast as you can “easy enough so you last the whole set at the same speed.”

This is a set of broken 400’s; the send off will depend on your first swim.  If you swim in 1:10 you will leave on 1:20 and repeat 1:10’s leaving on 2:40 and 4’, and every fourth one take 20” rest.  If you swim in 1:30 you will leave on 1:40, and so forth; watch the intervals of rest, continue until 40’
Kick Set 1 x {4 x 25 kk w/board on 60”

{1 x 100 E breathe 3, 5, 7, 9 on 2’

or 3, 5, 3, 7

Please see BASICS – Kicking Set
Date:  02-17-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x {KRLS – I.M. Please see BASICS – Warm up of the week
Aerobic Training EN2

Intensity:  1½ – 3 OB

Equipment:  None

40’ x (10 x 100 w/10”) w/60” K or T

Count: A to T stopping every 2nd letter:

A-B rest 10”, C-D rest 10”, E-F rest 10” and so on to S-T rest 60”.

40’ x 100’s w/10” almost continuous swimming, repeat 10x till 1000 and take 60”  swim back or breast, at the best possible pace so you last 40’.  For more info’ on counting strokes please go to https://www.swimgym.net/tips/counting.asp
Resistance to Speed SP3

Intensity:  6 to 7 OB

Equipment: Buckets (opt.)

2 x {8, 10(11), 12(14), 14(17) str. on 2’}

50

Make sure you can make 14 strokes before you attempt 17 strokes all out no breathe.  On the second set start at the highest stroke count and descend to 8.  If you cannot make 14 strokes start at 6 and advance to 8, 10, and 12.

Swim 50’s dive in, or push-off with buckets, and race the number of strokes listed, every time you make it all out, no breath, you advance to the next larger number of strokes.  You may choose any style.  If you have buckets, it is a good time to tie them up.
Warm down EZ swim until you recover HR < 90 Loosen down, after this GREAT workout
Date:  02-18-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x {KRLS – I.M. Please see BASICS – Warm up of the week
In Motion Speed SP3 3 x (3 x 50 on 1:30)

6 str

w/50 drill of the week

Practice finishes:  3 sets of 3x 50 with the last 6 strokes into the wall ALL OUT, no breath, after 3 repetitions, do 50 drill – see BASICS
An. Threshold EN 3

Intensity:  3 to 4 OB

Equipment: Paddles option

25’ x {(10 x 50 w/10”) w/60” A to J This is a set of (10 x 50 w/10”) w/60”.  Notice the resting interval and get into a send off on your very first swim restart until 25’ finish.
Kick Set 3 x {4 x 25 kk w/board on 60”

{1 x 100 E breathe 3, 5, 7, 9, on 2’

or 3, 5, 3, 7

Please see BASICS – Kicking Set
Date:  02-19-2021 Workout Today
Energy System Exercise Set Exercise Description
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/10” A to B

  • {1 x 200 w/15” A to D
  •  {1 x 300 w/20” A to F
  •  {1 x 400 w/25” A to H
  •  {1 x 500 w/30” A to J
Swim 100, 200, and 300 choosing one stroke Y, K or T for each distance, 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

Equipment:  Fins optional

25’ x (4 x 25 w/10”) w/30”

Stroke: E or Y

Count: A to B

Repeat broken100’s, plenty of rest to go fast, but stay on a linear send-off.
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
Date:  02-20-2021 Workout Today
Energy System Exercise Set Exercise Description
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”

  • {25 Y          “
  • {100 K       “
  • {25 Y         “
  •  {100 T        “
  •  {25 Y         “
  • {100 E        “
  • {25 Y         “
  •  {100 rev. IM w/30”
Fun set short swims and short rest you may cut the rest in between the 25’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 next set, please save your energy.
Lactate Anaerobic Tolerance SP2

Intensity:  6 to 7 OB

Count:  A to B

4 to 5 x 100 on 7:30’

Swim an EZ 150 after each race

Dive in 100’s, as fast as you can every swim.  Hardest set all week. If any swim is 5% slower than the one before, stop repeating
Warm Down EN1 EZ swim until you recover HR < 90 Loosen down, after this GREAT workout!!!