• 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:

{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.

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:  01-29-2024  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 EN3

Intensity:  3 to 4 OB

Equipment:  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:  01-30-2024  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

50

After 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:  01-31-2024  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 EN2

Intensity:  1 ½ to 3 OB

Equipment:  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 SP2

Intensity:  6 to 7 OB

3 or 4 x 200 w/ 4’ to 5’ Count: A to D

Loosen 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:  02-01-2024  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 EN3

Intensity:  3 to 4 OB

Equipment:  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: 02-02-2024  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 EN2

Intensity:     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 EN3

Intensity:     3 to 4 OB

Equipment:  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:  02-03-2024  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 2

Intensity: 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 SP2

Intensity:  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