• 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:

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.

DRILL OF THE WEEK:

a) Scull #1: Position your arms at the shoulder line (11 & 1 o’clock), point your finger tips to the bottom, by bending the wrist and/or lowering the arm from the water plane.  Draw a figure “8” lying down or and “infinity sign,” with each hand, taking and bringing the water with the palms of your hands.

b) Scull # 2:  Position your arms perpendicular to the body, your finger tips are now pointing at the bottom with a straight wrist, now repeat the sculling motion as explained above.

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: 01-20-2025 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 1, 2, 3, 4 100 @ BBDPS, 200 @ 1 OB, 300 @ 2 OB, 400 @ 3 OB, for additional explanations please go to Basics
Warm Up Legs 400 kick best effort Hold board with elbows on the bottom corners; when you do not need to breathe place head in line with spine, face in water and steady stream of bubbles out the nose.
Sprint Set SP3 2 x (6 x 6 str on 1:15) w/100 drill

50

Drill: a) Scull #1

b) Scull #2

2 sets of 6 repetitions of 6 strokes ALL OUT, no breath; swim easy to the 50, restart on the 1:15; after 4 rep’s, do a 100 drill of the week.  See Basics
An. Threshold EN3

Equipment: paddles

35′ x {(2 x 100 w/ 10”) w/30″

{(4 x 100 w/10”) w/45”

 Repeat 1x (2 x 100), 1x (4 x 100), until 35’ finish.  Observe the resting interval.

Increase the TOR 1 – 1½ strokes over the ongoing intensity during the 3rd 25 in every 100..

Kick Set 15′ x 200 w/20″ Fins EY {b, s, b, s 200’s w/20″ rest until 15′ finish
Date: 01-21-2025 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 3, 2, 1 300 @ BBDPS, 200 @ 1 OB, 100 @ 2 OB, for additional explanations please go to Basics
Prolonged Sprint SP3

Fly you will breathe at the wall

Breast rhythm requires to breathe every stroke,

Back your face is out of the water

2 x {4 x (5 + turn + 3) on 2:15 w/50 drill

100 or (50)

First set swim freestyle, second set choose your best stroke other than free;  swim 50 drill of the week after each set

2 set of 4 repetitions of 5 strokes + turn + 3 strokes ALL OUT, NO BREATH.  Start from “mid pool” or a distance from the wall at which you need 5 strokes to get to the wall.  The first set freestyle; then, the second set choice of style (see breathing choice in styles in column 1.
Aerobic Training EN2

Count: (A to K) x 3

(see description column)

1½  to 2½  OB

Paddles and Zoomers or Fins

60′ x {(3 x 550 w/20”) w/1:30 rest

{(11 x 150 w/15”) w/ 1:30

{(33 x 50 w/10”) w / 1:30’

If  your swimmers are in good shape it may be the opportunity to time a 1650

Swim 1 mile 2 or 3 times count (A to K) x 3, then (A to C) x 11, and (A to Z) + (A to G), swim a linear set, maintain your pace, and keep your stroke count constant.  Work your walls: perfect streamline glides after every turn.

EVERY 3RD – 25 IN EVERY 100 TAKE IT UP TO 1 – 2 STROKES OVER YOUR PACE.

Kick Set 10′ x 100 w/15″ Fins EY {b, s, b, s 100’s w/15″ rest until 15′ finish
Date: 01-22-2025 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 2, 2, 2 200 @ BBDPS, 200 @ 1 OB, 200 @ 2 OB, 200 @ 3 OB, for additional explanations please go to Basics
Aerobic Training EN2

Intensity:  1½ to 3 OB

45′ x (5 x 200 w/ 20”) w/30” Swim 200’s, one of each stroke, observe the rest intervals.  One each: Y, K, T, E, and IM.  If you need extra rest after 5 take 30”
Lactate Anaerobic Resistance SP2

Intensity:  6 to 7 OB

6 x 100 w/90” to 2’ Swim 100’s dive in (weather permitting) and race try to make it breathing every 2 strokes, including no breath for the more advanced athletes in and out of the turns.  You may choose any style.
Warm down Swim until H.R. < 100 in 60″ Easy swimming check heart rate every 3′ to 5′
Date: 01-23-2025 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 4, 3, 2, 1 400 @ BBDPS, 300 @ 1OB, 200 @ 2OB, 100 @ 3OB, for additional explanations please go to Basics
Warm Up Legs 2 x 200 w/10” negative split, 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.
In Motion Speed SP3 2 x {(6 x 25 on 1:00) w/50 drill

6 str

2 sets of 6 repetitions of 25’s send-off on 1’, sprint into the wall ALL OUT, NO BREATH the last 6 strokes
An. Threshold EN 3

3 – 4 ½ OB

Paddles optional

35′ x 100 w/ 30” to 40” 100’s observe the recommended resting intervals.  Stroke choice, prefer NO free
Kick Set 20′ x 50 w/10″ Fins EY {b, s, b, s 50’s w/15″ rest until 15′ finish
Date: 01-24-2025 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 15′ x EKTY x 1, 1, 1 100 @ BBDPS, 100 @ 1OB, 100 @ 2OB, 100 @ 3OB, 100 @ 4OB, restart until 15’ are finished.  For additional explanations please go to Basics
Aerobic Training EN2

1½ to 2 ½ OB

Equipment:  paddles optional

40′ x (5 x 100 w/10”) w/20” E

Count A to J

Swim 500’s broken with 10” after each 100, take 20” rest after 5, repeat until 40′ pass

EVERY 3RD – 25 IN EVERY 100 TAKE IT UP TO 1 – 2 STROKES OVER YOUR PACE.

An. Threshold EN 3

3 to 4 OB

Equipment:  fins optional

25′ x (2 x 100w/15”) w/45″ Y

Count A to D

Swim 200’s butterfly, broken as (2 x 100 w/15”), take 45″ rest after the second one.  Repeat until 25′ are finished.  Use fins, if you want to
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: 01-25-2025 Workout Today
Energy System Exercise Set Exercise Description
Warm Up EN1 20′ x EKTY x 1, 2, 1, 2, 1, 2 100 @ BBDPS, 200 @ 1OB, 100 @ 2OB, 200 @ 3OB, 100 @ 4OB, 200 @ BBDPS until 20’ are finished.  For additional explanations please go to Basics
Aerobic Training EN 2

Equipment: as noted

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 taking 15″ rest between each.  Restart the set until 45′ are finished.  The reverse 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

50

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

5½ to 7 OB

10 x 50 on 3:30 or 4’ swim an easy 100 after each effort 10x 50’s dive-in, choice of stroke.  Rest interval as shown.
Warm Down EN1 600 E, K, E, T, E, Y Very easy swim