Week01F2018THE BASICSTHE BASICS
Week 1 – 8/06 to 8/11 – Fall 2018
STREAMLINE GLIDE:
Every time you dive or push off a wall. Hand on hand, 4 fingers on 4 fingers, thumb of the hand on top holds on to heel of the hand below. Lock your elbows, set your arms right behind your ears, and turn your body into a spear.
COUNT STROKES:
How do you know what you are doing if you do not count your strokes? Counting strokes helps you to focus on the task, you cannot think about anything else, it allows you to concentrate and maintain the correct intensity during each swim. To identify what intensity you are training at, improve like you never thought it was possible, learn to swim slow and get fast, practice doing drills and skills that help you to live in the water, touch water efficiently. To learn how to use the letter/number methodology, please go to TIPS: Technique Instructions for Perfect Swimming:
PAY ATTENTION:
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
Remember:
Why swim? If you can fly!
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), in the 4 styles
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:
a) E – Hand on Head: Swim freestyle with one arm only, place the hand of the other arm on the back of your head, and breathe to the side of the arm on the head. Pay attention to how you drive the swimming arm, roll the hips and shoulders together, and breathe when the elbow points to the sky, alternate the swimming arm each lap.
b) E – Hand on Waist: Swim freestyle with one arm only, place the back of the hand of the other arm on your back at your waist, and breathe to the side of the arm on your waist. Pay attention to how you drive the swimming arm, roll the hips and shoulders together, and breathe when the elbow points to the sky, switch the swimming arm each lap.
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 swimgym.net find the sections of 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.
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: 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. Do you want to learn more? Please click the following link: https://swimgym.net/swim-lessons-t-i-p-s/ and
https://swimgym.net/wp-content/uploads/2012/02/Chart-I.pdf
EVERY SET YOU SWIM IS AS FAST AS YOU CAN,
EASY ENOUGH SO YOU LAST THE WHOLE SET,
ALL OUT!
COMMENTS:
If at any time you have any questions, feel free to write directly to Coach Robert Strauss at coachrs@swimgym.net
My DVD -ESPAÑOL & ENGLISH- Why Swim, If You Can Fly?! Has all the “Drills of the Week” perfectly photographed and explained. Order your copy today, please write to swimgym@swimgym.net , mention the Practice of the Week and get FREE SHIPPING NOW
ONLY $10
Date: 08-06-2018 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 (6 x 6 str. on 1’)
25
w/100 drill of the week
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 100 drill –see BASICS- and repeat 2 more sets. Do a different stroke each set.
An. Threshold EN3
Intensity: 3 to 4 OB
Equipment: Paddles
For more on stroke count please go to TIPS 30’ x {(6 x 100 w/10”) A to B
{(2 x 100 w/10”) w/30” A to D
{(3 x 100 w/10”) w/30” A to F
{(4 x 100 w/10”) w/30” A to H
{(5 x 100 w/10”) w/30” A to J
{(6 x 100 w/10”) w/30” A to L Build a pyramid, 1x 100 w/ 30” rest, 2x 100 w/10” rest after 1, and w/30” after 2, 3x 100 w/10” rest after 1, 2, and with 30” after 3, and so forth. 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 5x 100 before 30’, go to 6x.
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: 08-07-2018 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 breath, and swim easy to the 100. After 4 repetitions do a 100 drill – see BASICS.
Aerobic Training EN2
Intensity: 1 ½ to 2 ½ OB
Equipment: Paddles & Zoomers or Fins
40’ x {(4 x 100 w/10”) w/20” A to H
Keep your pace and stroke count even.
If you start too fast you may not last.
Go as fast as you can “easy enough so you last the whole set at the same speed.” This is a set of broken 400’s; the send off will depend on your first swim. If you swim in 1:10 you will leave on 1:20 and repeat 1:10’s leaving on 2:40 and 4’, and every fourth one take 20” rest. If you swim in 1:30 you will leave on 1:40, if you swim in 2’ restart on 2:10 and so forth; watch the intervals of rest and continue until 40’ of the set are over.
Kick Set 1 x {4 x 25 kk w/board on 60”
{1 x 100 E breathe 3, 5, 7, 9 on 2’ or 3, 5, 3, 7 Please see BASICS – Kicking Set
Date: 08-08-2018 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: 1 ½ to 3 OB
Equipment: None 40’ x (10 x 100 w/10”) w/60” K or T
Count: A to T stopping every 2nd letter:
A-B rest 10”, C-D rest 10”, E-F rest 10” and so on to S-T rest 60”. 40’ x 100’s w/10” almost continuous swimming, repeat 10x till 1000 and take 60”. Swim back or breast, at the best possible pace so you last 40’.
Resistance to Speed SP3
6 to 7 OB 2 x {8, 10(11), 12(14), 14(17) strokes on 2’}
50
Swim 100 drill of the week after 4 sprints.
Make sure you can make 14 strokes before you attempt 17 strokes all out no breath. Swim 50’s dive in and race the number of strokes listed, every time you make it all out, no breath, you advance to the next larger number of strokes. You may choose any style.
Warm down EZ swim until you recover HR < 90 Loosen down, after this GREAT workout
Date: 08-09-2018 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
w/100 drill of the week Practice finishes: 2 sets of 4x 50 with the last 6 strokes into the wall ALL OUT, no breath, after 4 repetitions, do 50 drill – see BASICS
An. Threshold EN 3
Intensity: 3 to 4 OB
Equipment: Paddles option 30’ x { 500 w/60” A to J This is a set of 30’ x 500’s w/60”. Notice the resting interval and get into a send off on your very first swim 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 on 2’ or 3, 5, 3, 7 Please see BASICS – Kicking Set
Date: 08-10-2018 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: 1 ½ to 3 OB 45’ x {1 x 100 w/10” A to B (choose Y, K,
{1 x 200 w/15” A to D or T for each
{1 x 300 w/20” A to F distance)
{1 x 400 w/25” A to H IM
{1 x 500 w/30” A to J E Swim 100, 200, and 300 choosing one stroke Y, K or T for each distance, 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
Equipment: Fins optional 25’ x (4 x 25 w/10”) w/30”
Stroke: E or Y
Count: A to B Repeat broken100’s, plenty of rest to go fast, but stay on a linear send-off.
Kick Set 3 x {4 x 25 kk w/board on 60”
{1 x 100 E breathe 3, 5, 7, 9 on 2’ or 3, 5, 3, 7 Please see BASICS – Kicking Set
Date: 08-11-2018 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 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.
Lactate Anaerobic Power SP2
Intensity: 6 to 7 OB 2 x (8 x 25 on 2’) w/3’ w/100 easy swim Very fast and intense swimming. Do active rest, at least swim a 25 easy after each 25 fast, and swim a 100 after 8 repetitions. Dive in every time.
Warm Down EN1 EZ swim until you recover HR < 90 Loosen down, after this GREAT workout!!!
Week01F2018
Week 18 – July 23 to July 28, 2018
DOG DAYS OF SUMMER SUB JO @ Wellington
Every time you dive or push off a wall. Hand on hand, 4 fingers on 4 fingers, thumb of the hand on top holds on to heel of the hand below. Lock your elbows, set your arms right behind your ears, and turn your body into a spear.
COUNT STROKES:
How do you know what you are doing if you do not count your strokes? Counting strokes helps you to focus on the task, you cannot think about anything else, it allows you to concentrate and maintain the correct intensity during each swim. To identify what intensity you are training at, improve like you never thought it was possible, learn to swim slow and get fast, practice doing drills and skills that help you to live in the water, touch water efficiently. To learn how to use the letter/number methodology, please go to TIPS: Technique Instructions for Perfect Swimming:
PAY ATTENTION:
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
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:
On 45” {4 x 25 w/kickboard } kick fast 20”- 25” leave on 45”, 25”+ on 50”, 30”+ on 60”
{4 x 25 E w/bucket brisk} setting the head (steady bowline), fast feet in a small space, and
shoulder shifting, front quadrant swimming, breathe if necessary. 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 bucket laps.
DRILL OF THE WEEK: 1-2-1-2 Fly: Right Arm, Both, Left Arm, Both: breathe on the single arm strokes only. 1-2-1-2 Breast: Right Arm, Both, Left Arm, Both: maintain stroke rhythm, breathe every
kick.
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 www.swimgym.net find the sections of T.I.P.S. for a more detailed explanation.
OB Over Best: # of strokes recommended over your BBDPS count
TOR Turnover 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
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: NPFB: Nothing (no equipment), Paddles, Fins, Both
COUNTING STROKES:
1strokeinYandTisoneextensiontothefrontend;counttheletteratthebreathandthenumberatthe“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 1⁄2 to 2 1⁄2 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 1⁄2 stroke from the OB for each accessory that you wear. Do you want to learn more? Please click the following link: https://swimgym.net/swim-lessons-t-i-p-s/ and
https://swimgym.net/wp-content/uploads/2012/02/Chart-I.pdf
COMMENTS:
If at any time you have any questions, feel free to write directly to Coach Robert Strauss at coachrs@swimgym.net
My DVD -ESPAÑOL & ENGLISH- Why Swim, If You Can Fly?! Has all the “Drills of the Week” perfectly photographed and explained. Order your copy today, please write to swimgym@swimgym.net , mention the Practice of the Week and get FREE SHIPPING NOW ONLY $10
EVERY SET YOU SWIM IS AS FAST AS YOU CAN, EASY ENOUGH SO YOU LAST THE WHOLE SET, ALL OUT!
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.
Date: 07-23-2018
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
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
Anaerobic Threshold EN3 Intensity: 3 to 4 OB Equipment: Hand Paddles
35’ x {(6 x 100 w/20”) w/60” {(12 x 50 w/15”) w/60” {(24 x 25 w/10”) w/60”
Repeat 600’s broken, one in 100’s, one in 50’s, and one in 25’s, until 35’ are finished, rest 60” after counting A to L each time
Sprint Set SP3
3 x {(4 x 6 str on 1’) w/50 drill 25
3 sets of 4x 25, push off and swim all out, no breath until 6 strokes, then swim easy to the 25. InE&K6strokesare12digs,inY&T 6 extensions to the front. Swim 50 drill after each set
Date: 07-24-2018
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
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
Aerobic Training EN2 Intensity: 11⁄2 to 3 OB Equipment: Paddles and Fins
45’ x 100’s w/10” to 15” A to B
Swim 100’s, go as fast as you can, EZ enough to last 45 minutes w/10” rest between each. Maintainasteadypace.
Prolonged Sprinting SP3
2 x {(4 x 25 on 2:15) w/50 drill 50
2 sets of 4 repetitions – dive-in 25’s all out, no breath if possible. Work on start, break andmaximumacceleration. Swimeasyto the 50 so you restart on prescribed send-off. Swim 50 yards drill of the week.
Date: 07-25-2018
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: 11⁄2 to 3 OB Equipment: None
40’ x {(4 x 50 w/5” to 10”) Y, K, T, E {(1 x 100 w/15”) IM
Sets of 4x 50 w/5” rest, after every 4 take 15” rest, to drink; swim 1x 100 IM. Restart until 40’ finish
Resistance to Speed SP3 6 to 7 OB
2 x {8, 10(11), 12(14), 14(17) strokes on 2’} 50
Make sure you can make 14 strokes before you attempt 17 strokes all out no breathe
Swim 50’s dive in and race the number of strokes listed, every time you make it all out, no breath, you advance to the next larger numberofstrokes. Youmaychooseany style.
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: 07-26-2018
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
2 x {(4 x 50 on 1:20) w/50 drill 6 str
“Olympic” Finishes. Swim 2 sets of 4x 50 go easy until six strokes out of the finish, then sprint all out no breath and touch, do not “grab” the wall. Swim a 100 drill after 4.
Choose a different stroke each set.
Anaerobic Threshold EN3 Intensity: 3 to 4 OB Equipment: Paddles optional
30’x{(2x50w/10”)w/30” AtoB
{(4 x 50 w/10”) w/40” {(6 x 50 w/10”) w/50” {(8 x 50 w/10”) w/60”
A to D A to F A to H
Broken 100, 200, 300, and 400 into 50’s. Please observe the resting intervals. Restart until the 30’ are finished. Distance swimmers do the set in 100’s (1x, 2x, 3x, 4x 100)
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: 07-27-2018
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
Aerobic Training EN2 Intensity: 11⁄2 to 3 OB
40’x{(4x100Ew/15”)w/20” AtoD {(4 x 100 IM w/15”) w/20”
Swim 1 set of 4 x 100 E and then 1 set of 4 x 100 IM watch the resting intervals.
Anaerobic Threshold EN3 Intensity: 3 to 4 OB Equipment: Fins – optional
25’ x (8 x 25 w/10”) w/30”- 45” K A to D
200’s broken into 8x 25 backstroke, take 10” at every wall, and work on the 15 yards under water dolphin kick; take 30” to 45” after each set of 8.
Kick Set
1x {4 x 25 w/kickboard} on 45” {4 x 25 E no breathe}
Please see BASICS, if you need more explanations
Date: 07-28-2018
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: 11⁄2 to 3 OB Equipment: Fins
40’ x {1 x 100 IM w/15” {2 x 25 kk on 45”
{1 x 100 3rd best w/15” {2 x 25 kk on 45”
{1 x 100 4th best w/15” {2 x 25 kk on 45”
{1 x 100 rev IM w/15” {2 x 25 kk on 45”
The swim portions are at the intensity prescribed in the Energy System, working on 3rd and 4th best strokes. The kick portions should be on the side dolphin or flutter or dolphin uw
Sprint Set SP3
4 x 5 str on 1:30 w/50 drill 50
4 repetitions of 5 strokes all out no breath, then swim EZ to the 50
Lactate anaerobic tolerance SP2 Intensity: 6 to 7 OB
2 x (3 x 75 on 5’) w/8’
2 sets of 3 repetitions go as fast as you can, do active rest in between each, swim 400 EZ between 1st and 2nd sets.
Warm Down EN1
400ea. SKPS
1600 swim, kick, pull, swim
