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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.
[/cmsmasters_text][cmsmasters_table caption=”Day 1 ” animation_delay=”0″][cmsmasters_tr type=”header”][cmsmasters_td type=”header”]Energy System [/cmsmasters_td][cmsmasters_td type=”header”]Exercise Set[/cmsmasters_td][cmsmasters_td type=”header”]Exercise Description[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]Warm Up EN1 [/cmsmasters_td][cmsmasters_td]20 x {KRLS I.M. [/cmsmasters_td][cmsmasters_td]Please see BASICS Warm up of the week[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]Sprint Set SP3 [/cmsmasters_td][cmsmasters_td]2 x (6 x 6 str. on 1) w/50 drill of the week
25
1st set: 3 of freestyle / 3 or 4th stroke
2nd set: 3 of 2nd stroke / 3 of 3rd stroke[/cmsmasters_td][cmsmasters_td]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 BASICSand
repeat. Swim styles as shown in each set.[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]An. Threshold EN3
Intensity: 3 to 4 OB
Equipment: Paddles
For more on stroke count
please go to TIPS
[/cmsmasters_td][cmsmasters_td]30 x {(2 x 50 w/10) w/30 A to B
{(4 x 50 w/10) w/30 A to D
{(6 x 50 w/10) w/30 A to F
{(8 x 50 w/10) w/30 A to H
{(10 x 50 w/10) w/30 A to J
{(12 x 50 w/10) w/30 A to L[/cmsmasters_td][cmsmasters_td]Build a pyramid, 2x 50 w/10 after 1 and with
30 rest after 2, 4x 50 w/10 after 1, 2, 3, and
w/40 after 4, 6x 50 w/10 after 1, 2, 3, 4, 5, and
with 50 after 6, 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 to
keep the average pace, so start at 3 OB and go to
3½ and 4 as needed. Count strokes Watch the
limit OB. If you finish 10x 50 before 30, go to
12.[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]Kick Set[/cmsmasters_td][cmsmasters_td]3 x {4 x 25 kk w/board on 60
{1 x 100 E breathe 3, 5, 7, 9 or
3, 5, 3, 7[/cmsmasters_td][cmsmasters_td]Exercise Description[/cmsmasters_td][/cmsmasters_tr][/cmsmasters_table][cmsmasters_table caption=”Day 2″ animation_delay=”0″][cmsmasters_tr][cmsmasters_td]Warm Up EN1 [/cmsmasters_td][cmsmasters_td]15 x {KRLS I.M. [/cmsmasters_td][cmsmasters_td]Please see BASICS Warm up of the week[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]Prolonged Sprint SP3[/cmsmasters_td][cmsmasters_td]2 x (4 x 25 on 2:15)
100
w/100 drill of the week[/cmsmasters_td][cmsmasters_td]2 sets of 4x 100 on 2:15. Dive in 25s, all out, no
breath, swim easy to the 100. After 4 repetitions
do a 100 drill see BASICS.
[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]Aerobic Training EN2
Intensity: 1½ – 2½ OB
Equipment: Paddles &
Zoomers or Fins[/cmsmasters_td][cmsmasters_td]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. [/cmsmasters_td][cmsmasters_td]This is a set of broken 400s; the send off will
depend on your first swim. If you swim in 1:10
you will leave on 1:20 and repeat 1:10s 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,
and so forth; watch the intervals of rest, continue
until 40[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]Kick Set[/cmsmasters_td][cmsmasters_td]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
[/cmsmasters_td][cmsmasters_td][/cmsmasters_td][/cmsmasters_tr][/cmsmasters_table][cmsmasters_table caption=”Day 3″ animation_delay=”0″][cmsmasters_tr][cmsmasters_td]Warm Up EN1[/cmsmasters_td][cmsmasters_td]15 x {KRLS I.M. [/cmsmasters_td][cmsmasters_td]Please see BASICS Warm up of the week[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]Aerobic Training EN2
Intensity: 1½ – 3 OB
Equipment: None[/cmsmasters_td][cmsmasters_td]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. [/cmsmasters_td][cmsmasters_td]40 x 100s 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.[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]Resistance to Speed SP3
Intensity: 6 to 7 OB
Equipment: Buckets (opt.)
[/cmsmasters_td][cmsmasters_td]2 x {8, 10(11), 12(14), 14(17) str. on 2}
50
Make sure you can make 14 strokes before
you attempt 17 strokes all out no breathe.
On the second set start at the highest stroke
count and descend to 8. If you cannot make
14 strokes start at 6 and advance to 8, 10,
and 12.[/cmsmasters_td][cmsmasters_td]Swim 50s dive in, or push-off with buckets, 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. If you have buckets, it is a good time
to tie them up[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]Warm down[/cmsmasters_td][cmsmasters_td]EZ swim until you recover HR < 90 [/cmsmasters_td][cmsmasters_td][/cmsmasters_td][/cmsmasters_tr][/cmsmasters_table][cmsmasters_table caption=”Day 4″ animation_delay=”0″][cmsmasters_tr][cmsmasters_td]Warm Up EN1 [/cmsmasters_td][cmsmasters_td]20 x {KRLS I.M. [/cmsmasters_td][cmsmasters_td]Please see BASICS Warm up of the week[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]In Motion Speed SP3[/cmsmasters_td][cmsmasters_td]3 x (3 x 50 on 1:30)
6 str
w/50 drill of the week[/cmsmasters_td][cmsmasters_td]Practice finishes: 3 sets of 3x 50 with the last 6
strokes into the wall ALL OUT, no breath, after
3 repetitions, do 50 drill see BASICS
[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]An. Threshold EN 3
Intensity: 3 to 4 OB
Equipment: Paddles option[/cmsmasters_td][cmsmasters_td]25 x {(10 x 50 w/10) w/60 A to J [/cmsmasters_td][cmsmasters_td]This is a set of (10 x 50 w/10) w/60. Notice
the resting interval and get into a send off on
your very first swim restart until 25 finish.[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]Kick Set[/cmsmasters_td][cmsmasters_td]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[/cmsmasters_td][cmsmasters_td]Please see BASICS Kicking Set
[/cmsmasters_td][/cmsmasters_tr][/cmsmasters_table][cmsmasters_table caption=”Day 5″ animation_delay=”0″][cmsmasters_tr][cmsmasters_td]Warm Up EN1[/cmsmasters_td][cmsmasters_td]15 x {KRLS I.M. [/cmsmasters_td][cmsmasters_td]Please see BASICS Warm up of the week[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]Aerobic Training EN2
Intensity: 1½ to 3 OB
[/cmsmasters_td][cmsmasters_td]45 x {1 x 100 w/10 A to B
{1 x 200 w/15 A to D
{1 x 300 w/20 A to F
{1 x 400 w/25 A to H
{1 x 500 w/30 A to J [/cmsmasters_td][cmsmasters_td]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.[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]An. Threshold EN 3
Intensity: 3 to 4 OB
Equipment: Fins optional[/cmsmasters_td][cmsmasters_td]25 x (4 x 25 w/10) w/30
Stroke: E or Y
Count: A to B[/cmsmasters_td][cmsmasters_td]Repeat broken 100s, plenty of rest to go fast, but
stay on a linear send-off[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]Kick Set [/cmsmasters_td][cmsmasters_td]1 x {4 x 25 kk w/board on 60
{1 x 100 E breathe 3, 5, 7, 9
or 3, 5, 3, 7[/cmsmasters_td][cmsmasters_td][/cmsmasters_td][/cmsmasters_tr][/cmsmasters_table][cmsmasters_table caption=”Day 6″ animation_delay=”0″][cmsmasters_tr][cmsmasters_td]Warm Up EN1 [/cmsmasters_td][cmsmasters_td]15 x {KRLS I.M. [/cmsmasters_td][cmsmasters_td]Please see BASICS Warm up of the week[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]Aerobic Training EN 2
Intensity: 2 to 3 OB
[/cmsmasters_td][cmsmasters_td]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[/cmsmasters_td][cmsmasters_td]Fun set short swims and short rest you may cut
the rest in between the 25s 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.[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]Lactate Anaerobic Tolerance SP2
Intensity: 6 to 7 OB
Count: A to B
[/cmsmasters_td][cmsmasters_td]4 to 5 x 100 on 7:30
Swim an EZ 150 after each race[/cmsmasters_td][cmsmasters_td]Dive in 100s, as fast as you can every swim.
Hardest set all week. If any swim is 5% slower
than the one before, stop repeating[/cmsmasters_td][/cmsmasters_tr][cmsmasters_tr][cmsmasters_td]Warm Down EN1[/cmsmasters_td][cmsmasters_td]EZ swim until you recover HR < 90 [/cmsmasters_td][cmsmasters_td]Loosen down, after this GREAT workout!!![/cmsmasters_td][/cmsmasters_tr][/cmsmasters_table][cmsmasters_divider width=”medium” height=”3″ style=”dotted” position=”center” margin_top=”50″ margin_bottom=”50″ animation_delay=”0″][/cmsmasters_column][/cmsmasters_row][cmsmasters_row][cmsmasters_column data_width=”1/1″][cmsmasters_text]