Winter. Practice Week 09: 02/05 to 02/10, 2024

Codes

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
T 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 OF THE WEEK:

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.

TRI-ATHLETE NOTES:

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

COUNTING STROKES:

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: 02-05-2024	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 EN3 Intensity: 3 to 4 OB Equipment: 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 2^nd, 3^rd, and 4^th 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: 02-06-2024	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 EN2 Intensity: As specified in each swim Equipment: Paddles and Fins	48’ x {1 x 200 w/10” at 1 – 1½ OB {1 x 200 w/15” at 1½ – 2 OB {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: 02-07-2024	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 EN2 Intensity: 1½ to 3 OB Equipment: 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 SP2 Intensity: 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: 02-08-2023	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 EN3 Intensity: 3 to 4 OB Equipment: 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 1^st 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: 02-09-2023	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 EN2 Intensity: 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 1^st swim
Anaerobic Threshold EN3 Intensity: 3 to 4 OB Equipment: 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: 02-10-2023	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 – 4^th 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