• 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.

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:

  1. a) Pendulum: With a partner. Take a big breathe.  Stand on your hands (that is place your feet on your hands), “pike position,” then have your partner swing you to the right and left so your body and legs are moved parallel to the surface.  Notice you do not fall down, in fact, you fall up with your buttocks pointing up, your lungs pushing the mass up; do not let go unless you need a breath, play pendulum in balance, experiment full of air and blowing air out.
  2. b) Rosy Poly: With a partner. Make a ball with your body, tuck in by holding your shins with your arms, nose close to your knees.  Now, your partner will summersault you in four directions: backwards first, forwards next, sideways right and left last.  Your partner must assist you to get a breath every time that the face is pointing to the sky, when you are rolled on to your back.  Remember to protect your nose by humming air out through it, so when you are upside down, under water, you do not flood.

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: Naked (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 when the revolution is completed 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.

Count your strokes and monitor your heart rate you will optimize your training. If you know your time, you are really paying attention.  Training is about going FAST at the right times, as fast as YOU can, easy enough so you last every set, all out!  Swimming “hard” all the time can be hazardous to your style and speed. Know at what pace you need to train every set.

Date:  12-16-2024 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 (4 x 6 str. on 1’)

25

Take 4’ for drills of the week:

a)       Pendulum

b)       Roly-Poly

2 sets of 4x 25 on 1’ send off.  Go ALL OUT no breath 6 strokes and swim very easy to the 25.  After 4 repetitions do the drill of the week –see BASICS if you need additional explanations- and repeat 1 more set.  Do a different stroke each set of 4.
An. Threshold EN3

Intensity:  3 to 4 OB

Equipment: Paddles

For more on stroke count please go to TIPS

30’ x {1 x 100 w/20” A to B

{1 x 200 w/30” A to D

{1 x 300 w/40” A to F

{1 x 400 w/50” A to H

{1 x 500 w/60” A to J

{1 x 600 w/60” A to L

Build a pyramid, 1x 100 rest 20”, 1x 200 w/30”, etc.  Use your pace from the first swim for the entire set.  It will be difficult if you go too fast on the first swim.  Count strokes – Watch the limit OB.  If you finish 600 before 30’, restart at the 100 and rebuild until 30 minutes are finished
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:  12-17-2024 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

Take 3’ for drills of the week:

a)       Pendulum

b)    Roly-Poly

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

Intensity:  1½ – 2½ OB

Equipment: Paddles & Zoomers or Fins

45’ x {400 w/20” to 30” A to H

Keep your pace even, both time and stroke count.  If you start too fast, you may not last, if too slow, you will have too much left at the end.

This is a set of 400’s; the send off will depend on your first swim.  If you swim in 4:10 you will leave on 4:30 and repeat 10x, if you swim in 5:15 you will leave on 5:40 and repeat 8x, if you swim in 7:35 leave on 8’ and repeat 5x or 6x
Kick Set 2 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:  12-18-2024 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20’ x {KRLS – I.M. Please see BASICS – Warm up of the week
Aerobic Training EN2

Intensity:  1½ to 3 OB

Equipment:  None

45’ x 1000 w/45” to 60” K or T           A to T 45’ x 1000’s w/60” continuous swimming, repeat 1000’s back or breast, at the best possible pace so you last 45’, if you repeat on 11:40 leave on 12:30 to 12:40 and swim 3x plus 600; on 14’, you will swim 3x, if you repeat on the 18’ you will swim 2x plus 300.  Go as far as you can as fast as you can, easy enough to last 45’.
VO 2 Max       SP1

Intensity:  4½ to 5½ OB

12 x 50 on 1:30 Y or K or T.  The send off can be set after your first repetition.

(no E, except triathletes)

Repeat 12x 50 at a solid effort, you must get 45” to 60” rest between each.  Adjust your send-off as needed, depending on your ability
Warm down EZ swim until you recover HR < 90 Loosen down, after this GREAT workout
Date:  12-19-2024 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 2 x (4 x 50 on 1:30)

6 str.

Take 3’ for drills of the week:

a)       Pendulum

b)    Roly-Poly

Practice finishes:  2 sets of 4x 50 with the last 6 strokes into the wall ALL OUT, no breathe, after 4 rep’s do 3 min. drill with a partner – see BASICS
An. Threshold EN 3

Intensity:  3 to 4 OB

Equipment: Optional Paddles or Fins

30’ x {500 w/60” A to J This is a set of 500’s.  Notice the resting interval and get into a send off on your very first swim.  Rest 60” and restart until 30’ finish.
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, if you need additional explanations.
Date:  12-20-2024 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/15” A to B

{1 x 200 w/20” A to D

{1 x 300 w/25” A to F

{1 x 400 w/30” A to H  IM

{1 x 500 w/30” A to J    E

Swim each distance choosing one stroke Y, K or T for each distance of 100, 200, and 300, 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

Count:  A to B

Equipment:  Fins optional

25’ x 100 w/30” to 40”

Swim: E or your best stroke

Repeat 100’s, plenty of rest to go fast, but not all out, if you hold 1’ leave on 1:40 and repeat 18x if you hold 1:20 leave on 2’ and repeat 15x, etc.
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:  12-21-2024 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”

{2 x 25 Y      w/15”

{100 K         “

{2 x 25 Y      w/15”

{100 T          “

{2 x 25 Y      w/15”

{100 E          “

{2 x 25 Y      w/15”

{100 rev. IM w/30”

Fun set short swims and short rest you may cut the rest in between the 25’s and 50’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 hard set, please save your energy, watch your stroke count.
Sprint Set SP3 4 x 5 str. on 1:30

50

Take 3’ for drills of the week:

a)       Pendulum

b)    Roly-Poly

Go ALL OUT, NO BREATH, 5 strokes, and swim very easy to the 50.  After 4 repetitions do 100 fist shut choice of stroke, and get ready to race…
Lactate Anaerobic Tolerance SP2

Intensity:     6 to 7 OB

1 x 300 E w/10’         A to F

1 x 200 IM w/10’      A to D

2 x 100 strokew/8’  A to B

Very fast and intense swimming.  Try your hardest.  Do active rest, at least swim a 200 after each all out effort.
Warm Down EN1 EZ swim until you recover

HR < 90

Loosen down, after this GREAT workout!!!