Workout of the Week

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.
Day 1
Energy System Exercise SetExercise 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 of the week
25
1st set: 3 of freestyle / 3 or 4th stroke
2nd set: 3 of 2nd stroke / 3 of 3rd stroke
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.
An. Threshold EN3
Intensity: 3 to 4 OB
Equipment: Paddles
For more on stroke count
please go to TIPS
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
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.
Kick Set3 x {4 x 25 kk w/board on 60”
{1 x 100 E breathe 3, 5, 7, 9 or
3, 5, 3, 7
Exercise Description
Day 2
Warm Up EN1 15’ x {KRLS – I.M. Please see BASICS – Warm up of the week
Prolonged Sprint SP32 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, swim easy to the 100. After 4 repetitions
do a 100 drill – see BASICS.
Aerobic Training EN2
Intensity: 1½ – 2½ 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,
and so forth; watch the intervals of rest, continue
until 40’
Kick Set1 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
Day 3
Warm Up EN115’ x {KRLS – I.M. Please see BASICS – Warm up of the week
Aerobic Training EN2
Intensity: 1½ – 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
Intensity: 6 to 7 OB
Equipment: Buckets (opt.)
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.
Swim 50’s 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
Warm downEZ swim until you recover HR < 90
Day 4
Warm Up EN1 20’ x {KRLS – I.M. Please see BASICS – Warm up of the week
In Motion Speed SP33 x (3 x 50 on 1:30)
6 str
w/50 drill of the week
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
An. Threshold EN 3
Intensity: 3 to 4 OB
Equipment: Paddles option
25’ x {(10 x 50 w/10”) w/60” A to J 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.
Kick Set3 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
Day 5
Warm Up EN115’ 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/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
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 broken 100’s, plenty of rest to go fast, but
stay on a linear send-off
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
Day 6
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.
Lactate Anaerobic Tolerance SP2
Intensity: 6 to 7 OB
Count: A to B
4 to 5 x 100 on 7:30’
Swim an EZ 150 after each race
Dive in 100’s, as fast as you can every swim.
Hardest set all week. If any swim is 5% slower
than the one before, stop repeating
Warm Down EN1EZ swim until you recover HR < 90 Loosen down, after this GREAT workout!!!

THE BASICS

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.
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:
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:
Ride your bike: Place your stomach on an imaginary bicycle seat, put your hands on the pedals, let your legs
“fly on top of the back tire,” keep your head in line with your spine. Now begin to pedal, roll the hips and
shoulder axis together side to side in rhythm with the hand that pedals. Remember that your feet never come as
high as the bicycle seat, therefore, as you roll do not allow your hands to come up to your stomach. Use your kick
as little as possible.
Reach and Touch and Glide side to side: Swim freestyle with under water arm recovery, reach with one arm
for the wall on top of the head, touch the leg with the other hand; roll the body and breathe on both sides, when
you glide side to side.
 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.
 
 

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