• 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:

Catch-up Free on the sides:  Swim freestyle with a kickboard, when you roll to breathe on your side turn the board perpendicular to the water with the leading hand, with the hand of the recovery arm grab the board at the top, and swim with the arm on the bottom, repeat the roll to the non-breathing side.  Roll side to side, and always grab the board at the top with the recovering hand, and be light on the hand holding the board (do not sink it), learn to ride on your lungs, out of your arm pit.  Pay attention to rolling the hip and shoulder axis together as a unit; you can also breathe on both sides.

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:  03-11-2024 Workout Today JO’s This weekend… GOOD LUCK!!!

FGC Sr. Champs next weekend

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 (6 x 6 str. on 1’) w/50 drill

25

Do a different stroke each set.

2 sets of 6x 25 on 1’ send off.  Go ALL OUT no breath 6 strokes and swim very easy to the 25.  After 6 repetitions do a 50 drill –see BASICS- and repeat.
An. Threshold EN3

Intensity:  3 to 4 OB

Equipment: Paddles

For more on stroke count please go to TIPS

40’ 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

{1 x 700 w/60” A to N

Build a pyramid, 1x 100 rest 20”, 1x 200 w/30”.  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 35’, go to 700.
Kick Set 3 x {4 x 25 kk w/board on 60”

{1 x 100 E brth. 3, 5, 7, 9 or 3, 5, 3, 7

Please see BASICS – Kicking Set
Date:  03-12-2024 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

W/100 drill of the week

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

Intensity:  1½ to 2½ OB

Equipment: Paddles & Zoomers or Fins

50’ x {400 w/20” to 30”

Count:  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 11x, if you swim in 5:15 you will leave on 5:40 and repeat 9x, if you swim in 7:32 leave on 8’ and repeat 6x, and so forth.
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:  03-13-2024 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           Count: A to T 45’ x 1000’s w/60” almost 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.  Use up the 45’.
VO 2 Max       SP1

Intensity:  4½ to 5½ OB

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

(No E, except triathletes and IM’rs)

Repeat 16x 50 at a solid effort, you must get 45” to 60” rest between each.  Adjust your send-off as needed
Warm down EZ swim until you recover HR < 90 Loosen down, after this GREAT workout
Date:  03-14-2024 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 (6 x 50 on 1:30)

6 str

W/50 drill of the week

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

Intensity:  3 to 4 OB

Equipment: Paddles option

35’ x {500 w/60”

Count:  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 restart until 35’ 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
Date:  03-15-2024 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 100, 200, and 300 choose one stroke Y, K or T for each distance, 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

Equipment:  Fins optional

30’ x 100 w/30” E or Y

Count:  A to B

Repeat 100’s, plenty of rest to go fast, but not all out, if you hold 1’ leave on 1:30 and repeat 20x if you hold 1:20 leave on 1:50 and repeat 16x, 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:  03-16-2024 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”

{25 Y          “

{100 K       “

{25 Y         “

{100 T        “

{25 Y         “

{100 E        “

{25 Y         “

{100 rev. IM w/30”

Fun set short swims and short rest you may cut the rest in between the 25’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 next set, please save your energy.
Sprint Set – Alactic   EN3 4 x 5 str on 1:30

50

with 100 drill of the week

Sprint all out no breath 5 strokes, swim EZ to the 50, after 4 repetitions swim 50 catch up to the “U” and 50 fake arm recovery on Free.
Lact.  Anaerobic Tolerance SP2

Intensity:  6 to 7 OB

1 x 300 E w/8’   Count:  A to F

1 x 200 IM w/8’ Count:  A to D

1 x 100 stroke     Count:  A to B

Very fast and intense swimming.  Try your fastest.  Do active rest, at least swim a 200 after each swim.
Warm Down EN1 EZ swim until you recover HR < 90 Loosen down, after this GREAT workout!!!