Warm up:

  • IM mix
  • 200 {EKTY @ BB
  • 100 {KTYE @ 1 + BB
  • 200 {TYEK @ 2 + BB
  • 100 {YEKT @ 3 + BB

During the alloted time for warm up, swim in the order of the IM mix: 200 at BBDPS, then 100 add 1 stroke OB, then a 200 of 2 strokes OB, then 100 of 3 strokes OB, and so forth until time is up. You can swim the stroke order by the 50 or 25 for variety. COUNT STROKES.

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:

  • 1-1-2 Fly:        Right Arm, Left Arm, Both, breathe on the single arm strokes only.
  • 1-1-2 Breast:   Right Arm, Left Arm, Both, maintain stroke rhythm, breathe every stroke.
Date:  02-08-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix

  • {EKTY 
  • {KTYE
  • {TYEK     
  • {YEKT
200 @BBDPS

100 @ 1 OB

200 @ 2 OB

100 @ 3OB

200 @ 4OB

During the alloted time for warm up, swim in the order of the IM mix: 200 at BBDPS, then 100 add 1 stroke OB, then a 200 of 2 strokes OB, then 100 of 3 strokes OB, and so forth until time is up. COUNT STROKES.
Kick Set 1 1 x 400 kick @ the ‘U’ w/fins Lie on side arm pit to bottom, arm pit to sky; both arms pointing in the direction of travel. Face rolls in and out for breath.
Sprint Set SP3 3 x (4 x 6 str on 1:15) w/50 drill of the week              50 3 sets of 4 repetitions of 6 strokes all out, no breath, then EZ to the 50; after a set of 4 swim 1x 50 drill, see BASICS
Anaerobic Threshold EN3Intensity:  3 to 4 OBEquipment:  Hand Paddles 35’ x {(1 x 400 w/ 30” – 45”)

  •   {(2 x 200 w/20”) w/30” -45”        
  •   {(4 x 100 w/15”) w/30” – 45”
  •   {(8 x 50 w/10”) w/30” – 45”
  •   {(16 x 25 w/5”) w/45”
35 minutes of 400’s.  The maximum rest is 45”, after each, notice that the 2nd, 3rd, and 4th 400’s are broken into 200’s, 100’s, 50”s, & 25’s, follow the resting intervals and maintain pace.
Kick Set 2 2 x {Race Board      E     Y     T     Kuw     {Arrow Board      E     Y     T     K                             On 1:40 each 50 Please see BASICS for more detailed explanations, if you need them.
Date:  02-09-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix

  • {EKTY
  • {KTYE
  • {TYEK
  • {YEKT
200 @ BBDPS

100 @ 1 OB

200 @ 2 OB

100 @ 3OB

100 @ 4OB

During the alloted time for warm up, swim in the order of the IM mix: 200 at BBDPS, then 100 add 1 stroke OB, then a 200 of 2 strokes OB, then 100 of 3 strokes OB, and so forth until time is up.  COUNT STROKES.
Prolonged Sprinting SP3 2 x {(4 x 5str.+ turn + 3 str. on 2:15)                    75(50) + mid pool Swim 100 drill after each set of four sprints 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 cannot make the sendoff.
Aerobic Training EN2Intensity:  As specified in each swimEquipment:  Paddles and Fins 48’ x {1 x 200 w/10” at 1 – 1½ OB

  • {1 x 200 w/15” at 1½ – 2OB
  • {1 x 200 w/30” at 2 – 2½ OB
Sets of 3x 200 descending 1 to 3, with paddles and fins, the faster you swim the more rest you get.  Set up the pace of send-off on your first swim
Kick Set 1 x {Race Board      E     Y     T     Kuw                  {Arrow Board      E     Y     T     K               On 1:40 each 50 Please see BASICS for complete explanations.
Date:  02-10-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix{EKTY     

  • {KTYE                    
  • {TYEK                    
  • {YEKT
200 @ BBDPS

100 @ 1 OB

200 @ 2 OB

100 @ 3OB

100 @ 4OB

Full stroke warm-up.  Please see BASICS if you need more explanations
Kick Set 4 x 100 neg. split on 2:30 or w/20” Pace yourselves watch your time @ the 50
Aerobic Training EN2Intensity:  1½ to 3 OBEquipment:  None 45’ x {1 x 100 w/10”

  • {1 x 200 w/15”
  • {1 x 300 w/20”
  • {1 x 400 w/25”
Build a pyramid all IM, keep adding 1 – 25 of each stroke until 45 minutes are finished.After you swim the 400 if time is not finished, work your way back down swim: 400, 300, 200, 100, and restart as needed, until time is up.
Lactate Anaerobic Resistance SP2Intensity:  6 to 7 OB 5 x 100 w/ 3’ to 4’Try to swim an easy 100 between efforts This is a very fast set; your H.R. must go to its maximum 180+.  You must get minimum 3’ rest and no more than 4’
Warm down 600 EZ free breathe 3, 5, 7 Do an EZ hypoxic swim to loosen down
Date:  02-11-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix{EKTY       

  • {KTYE            
  • {TYEK
  • {YEKT
200 @ BBDPS

100 @ 1 OB

200 @ 2 OB

100 @ 3OB

200 @ 4OB

Full stroke warm-up.  Please see BASICS if you need more explanations
In Motion Speed SP3 3 x (4 x 25 on 1’) w/50 drill                            6 str. Practice finishing.  3 sets of 4 repetitions; do the last 6 strokes into the wall all out, no breath.  Do 50 drill of the week after 4.
Anaerobic Threshold EN3Intensity:  3 to 4 OBEquipment:  Paddles or fins optional 35’ x (3 x 100 w/15”) w/30” to 45”3rd-25 in ea. 100 up the TOR by 1-1½ str Swim 300’s broken in 100’s, notice the rest can be 30” to 45” after 3x.  Do with the least possible interval but maintain your pace of the 1st swim.
Kick Set 2 x {Race Board      E     Y     T     Kuw

{Arrow Board      E     Y     T     K

On 1:40 each 50

Please see BASICS for complete explanations.
Date:  02-12-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15’ x IM mix{EKTY       

  • {KTYE                    
  • {TYEK                    
  • {YEKT
200 @BBDPS

100 @ 1 OB

200 @ 2 OB

100 @ 3OB

Full stroke warm-up.  Please see BASICS if you need more explanations
Aerobic Training EN2Intensity:  1½ to 3 OB 42’ x 200 IM w/20” or specialty stroke 3rd-25 in ea. 100 up the TOR by 1-1½ str 200’s IM observe the recommended resting interval, maintain pace time of 1st swim
Anaerobic Threshold EN3Intensity:  3 to 4 OBEquipment:  Fins optional 25’ x 50 w/15” to 20” Choice of Stroke 25 minutes of 50’s work the walls, turns and streamline glides, 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 Please see BASICS for complete explanations.
Date:  02-13-2021 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x IM mix {EKTY

  • {KTYE
  • {TYEK
  • {YEKT
200 @ BBDPS

100 @ 1 OB

200 @ 2 OB

100 @ 3OB

200 @ 4OB

During the alloted time for warm up, swim in the order of the IM mix: 200 at BBDPS, then 100 add 1 stroke OB, then a 200 of 2 strokes OB, then 100 of 3 strokes OB, and so forth until time is up.  COUNT STROKES.
Aerobic Training EN 2

Intensity:  1½ to 3 OB

Equipment:  Fins

40’ x {(3 x 100 w/15”) w/20”

{(2 x 50 w/15”) w/20”

Restart until time is finished

3x 100: 1 – E, 1 – IM, 1 – 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 Power SP2

Intensity:  6 to 7 OB

2 x (8 x 25 on 2’) w/3’

w/100 EZ swim after set 1

Very fast and intense swimming w/active rest, swim a 25 easy after each 25 fast, and swim a 100 after 8 repetitions.  Dive in every time.
Warm Down EN1 400 to 600 EZ Continue swimming after the last 100 until H.R.< 90