SwimBikeRunStLouis

 

The Mind
Time All time is shown in minutes '  and seconds "
Int Interval
R: Rest
Hyp Hypoxic breathing set. "Hyp 5" means breathe every 5 strokes. A set of "200 Hyp. 3-5/50" You swim 50 yards breathing every 3 strokes then 50 yards breathing every 5 strokes for a total of 200 yards.
EZ Easy or recovery swim.
Choice Stroke of your choice, usually other than freestyle, but can be freestyle
Drills Accentuate a portion of the stroke.  Breathing pattern, pull, recovery, or another aspect is empahsized.
Stroke Usually back , fly, or breast, but free can be chosen.
Neg. Split: Second half of distance is faster than first.
Underwater: Laps swum in one breath.
Descend Increasingly faster intervals. The time descends for each interval.
Progressive Begin each interval and progressively speed up finishing faster than you started.
IM Individual Medley  4 strokes are done for the set.. Normal sequence is fly, back, breast, free.
Max Maximum effort.
Pace Approximately  75% effort
 
Int Interval time given to swim and rest before push off again.
Flutter Free style kick
Dolphin Butterfly kick

The Body

200 Free
400 Choice
8x50 Stroke Int.1'20" kick
12x25 Max Int.1' kick
800 Neg. Split with paddles
300 Progressive R:1'
3x100 85% Int.1'45"
300 Progressive R:1'
6x50 Fast Int.1'20"
200 Easy
3500
 
200 Choice
400 Stroke
4x200 Free Pace Int.3'15"
8x100 Stroke 75% Int.2'
16x50 Stroke Fast Int.1'30"
300 Good technique
3300
 
300 Choice
300 Stroke
4x150 R:30
100 Freestyle - 50 Stroke
600 Hyp.3-5/50  pull
8x75 R:30" kick
25 Easy - 25 Fast - 25 Easy kick
6x100 Int.2'15"  1 Stroke - 1 Free
200 Easy
3200
 
300 Stroke
300 Free
8x100 Pace R:20"   pull
12x50 stroke Int.1'  pull
300 Dolphin kick
6x50 Best stroke Int.1'15" kick
400 Neg. Split
8x25 sprint Int.45"
200 Easy
3400
 
600 Free
6x100 choice R:30"
10x50 w/paddles Int.1' kick
8x100 Pace Int.2' pull
16x50 Best average Int.55"
200 Easy
3500
 
300 Free
300 Choice
1000 Neg.Split 80%
4x150 R:30"
50 Kick - 100 Pull
1000 Neg.Split 100%
200 Easy
3400
 
300 Breastroke
300 Free
10x50 Pace Stroke Int.1'15"
500 Hyp. 3-5/50 pull
6x100 80% Stroke Int.2'15" pull
400 Free easy pace R:30"
200 Stroke Max R:2'
100 Free easy R:30"
2x50 Stroke Max Int.2'
200 Easy
3200
 
500 Stoke
12x50 Progressive Int.1'
12x50 Neg. Split Int.1'15" kick
12x50 Hyp.5 Int.1' pull
12x50 Fast Stroke Int.1'
300 Easy
3200
 
300 Free
3x100 IM R:20"
8x100 75% Int.1'45"
8x100 80% Int.1'40"
8x100 85% Int.1'35"
200 easy
3200
 
300 Free
3x100 IM R:20"
12x50 Int.1'10"
1 Free - 1 Stroke
300 Choice kick
12x25 Stroke Sprint Int.45" kick
8x100 Int.2'
1 Free - 1 Stroke
400 Hyp 3-5/50 pull
200 easy
3200
 
300 Choice
300 Stroke
12x75 Stroke
Progressive R:30"
6x150 R:30"
50 Kick + 100 Pull
10x50 Int.1'
1 Easy - 1 Stroke Fast
200 Easy
3200
 
300 Free
200 Choice kick
8x75 R:30" kick
50 Easy - 25 Max pull
8x75 R:30" pull
50 Easy - 25 Max
4 x
100 Freestyle Pace
100 Stroke 75%
100 IM Max
R:20" between each 100
300 Easy
3200
 
300 Choice
300 Free
6x100 IM R:30"
4x100 Freestyle Int.2'
400 Hyp. 3-5/50 pull
4x100 Stroke w/paddles R:20"
3x200 IM Best Average R:1'
200 Easy
3200
 
600 Free
4x200 Descending Int.4'
300 Choice kick
3x100 Stroke Int.2'30"
2x500 R:1'
1 Neg.Split - 1 Max
200 Easy
3200
 
 
300 Free
3x100 IM R:20"
600 (50 drills - 50 Pace)
5x100 75% Int.2'30" kick
14x100 Best Average
7 Int.1'50" - 7 Int.1'40"
200 easy
3300
 
500 Choice
2x400 75% R:1'
300 Choice kick
2x300 80% R:1'
300 Hyp.3-5/50 pull
2x200 >80% R:1'
300 Easy
3200
 
200 Free
400 Choice
4x100 Choice Int.2'30" kick
8x50 Stroke Fast Int.1'15" kick
2 x ( 400 75% R 30sec 200 80% R 30sec 100Max R2min.)
300 Hyp.3-5/50
200 Easy
3200
 
300 Free
3x100 IM R:20"
400 Technique R:1' pull
2x200 75% w/paddles Int.3'
4x100 Fast Stroke Int.2' pull
400 Choice kick
6x50 Stroke Fast Int.2'30" kick
6x100 MAXIMUM SPEED
Interval is 5' - 100% for each 100
200 easy
3300
 
300 Stroke
300 Free
2x200 Neg.Split R:30" pull
8x50 Fast Int.1'30" pull
300 Choice kick
3x100 Fast Stroke Int.3' kick
4 x
150 Stroke Good Technique R:1'
100 free 85% Int. 2'
50 Stroke Maximum speed R:3'
200 Easy
3400
 
300 Free
300 Choice
400 Hyp. 3-5/50 pull
400 Stroke Drills pull
4x100 80% Stroke Int.2' pull
8x50 Int.1'30" kick
5x100 Good Pace Int.2'
10x50 Stroke Fast Int.1'30"
200 Easy
3400
 
300 Choice
300 Free
4x100 Tech R:20" pull
8x50 Pace Int.1' pull
4x100 IM R:20"
8x50 Stroke Int.1'
400 Choice kick
8x50 Sprint Int.1'30"
200 Easy
3200
 
300 Choice
300 Stroke
4x100 Progressive R:30" kick
3x200 Free Int.4'
3x100 IM Int.2'
6x50 Stroke Fast Int.1'
4x100 Pace Int.1'45" pull
10x50 Fast Int.1'
200 Easy
3200
 
600 Free
3x400 R:45" pull
Descending 1 to 3 pull
400 Choice kick
5x200 Int.3'30" Best Average
200 Easy
3400
 
400 Free
200 Choice
8x100 descending R:20"
300 Choice kick
8x25 Maximum speed Int.1' kcik
500 Hyp 3-5/50 pull
4x100 80% Int.2'
1 Stroke - 1 Free
8x50 Fast Int.1'
1 Stroke - 1 Free
200 Easy
3400
 
300 Free
3x100 IM R:20"
8x100 Pace Int.1'50"
800 Hyp.3-5/50 pull
8x100 85% Int.1'30"
200 easy
3200
 
300 Free
300 Choice
300 progressive R:30" pull
2x150 75% R:30" pull
300 Neg.Split R:30" pull
3x100 80% R:20" pull
10x50 Int.1'20" kick
25 Fast - 25 Easy kick
16x50 Best Average Int.50"
200 Easy
3300
 
600 Choice
8x50 Stroke Int.1'20" kick
800 70% R:1
600 75% R:1
400 80% R:1
200 85% R:1
100 85% R:1
200 Easy
3300
 
300 Free
3x100 IM R:20"
4x200 Int.3'30" Descending pull
8x100 Pace 75% Int.1'45"
400 Choice kick
6x100 Pace 85% Int.1'40"
200 easy
3400
 
300 Choice
300 Stroke
4x400 R:1'
Descending - last one is 100%
4x100 Dolphin Kick Int.2'30" kick
10x50 Best Average Int.55"
200 Easy
3300
 
400 Free
200 backstroke
12x50 Progressive Int.1' pull
600 Neg. Split
12x50 Progressive Int.1'20" kick
2x300 R:2'
1 Pace - 1 Max
200 Easy
3200
 
300 Free
300 Choice
6x200 Pace 75-80% Int.4'
600 Hyp.3-5/50 pull
3x200 Best Average Int.5'
200 Easy
3200
 
300 Choice
300 Free
6x100 IM Int. 2'15"
400 Neg. Split pull
8x50 Int. 1'20" (1 free - 1 stroke) pull
300 Choice kick
3x100 Dolphin kick R:45"
10x50 Stroke Fast Int.1'10"
200 Easy
3300
 
300 Free
3x100 IM R:20"
500 Hyp. 3-5/50 pull
6x100 IM Int. 2'
10x50 Stroke Int. 1'30" kick
3x200 IM R:30" Descending set
200 easy
3300
 
300 Choice
300 Breastroke
600 Stroke Drills
6x150 R:30"
50 Stroke fast
100 Free progressive
400 (100 IM - 100 Stroke) kick
600 (100 Free easy - 100 Stroke Fast) pull
200 Easy
3300
 
600 Free
600 Hyp. 3-5/50 pull
2x300 Progressive R:1' pull
6x100 IM Int.2'
6 x 100 Stroke Int.2'
200 Easy
3200
 
300 Choice
300 Free
400 Stroke Drills
8x100 Progressive Int.1'45" pull
400 Free Neg. Split R:30"
2x200 Stroke Int. 3'30"
4x100 Free Fast Int.2'
200 Easy
3200
 
300 Free
3x100 IM R:20"
400 Neg. Split kick
16x25 Max Stroke Int.1' kick
10x50 Int.1'10"
(25 easy - 25 fast)
600 Hyp. 3-5/50 pull
10x50 Fast Int.1'15"
200 easy
3200
 
300 Free
300 Choice
400 Neg. Split R:30" pull
4x100 Stroke Int.2' pull
8x50 Pace Int.50" pull
2 x
100 Stroke Easy Int.2'
8x25 Stroke Fast Int.45"
100 Free Easy Int.2'
8x25 Free Fast Int.45"
200 easy
3200
 
300 Choice
300 Free
400 Stroke Drills
3x200 w/paddles R:30" pull
300 Choice kick
3x100 Int.2'30" Stroke kick
3x200 Free Int.3'15"
3x100 Fast Int.1'45"
200 Easy
3300
 
300 Free
3x100 IM R:20"
10x100 Free 80% Int.1'45"
400 Hyp 3-5/50 pull
12x100 over 80% Int.1'40"
200 easy
3400
 
300 Stroke
300 Free
600 Hyp 3-5/50 pull
300 75% Free R:1'
2x150 Fast R:30"
300 75% Free R:1'
3x100 Fast R:20"
300 75% Free R:1'
6x50 Fast Int.50"
200 Easy
3200
 
300 Stroke
300 Free
6x100 IM Int.2'15"
800 Hyp.3-5/50 pull
2 x
200 IM Int.4'
2x100 Freestyle Int.2'
4x25 Stroke Fast Int.45"
200 easy
3200
 
300 Free
3x100 IM R:20"
3x200 Int.4' pull
Descending 1 to 3 pull
400 IM R:1'
2x200 Stroke Int.4'30"
4x100 IM Int.2'30"
8x50 Stroke Fast Int.1'20"
8x25 Max Int.45"
Choice of Stroke
200 easy
3200
 
300 Choice
300 Stroke
300 Choice kick
600 Neg.Split w/paddles
8x100 Int.2'30"
1 IM - 1 Stroke
8x100 Freestyle Int.2'
Best Average
200 Easy
3300
 
 
200 Free
400 Choice
10x50 Pace Int.1' pull
4x300 R:1
50 Stroke - 50 Free - 100 Stroke - 100 Free
One 300 Stroke fast - One 300 Free fast
4 x4x50 Int.1'20"
1 50 in each stroke
200 Easy
3300
 
300 Choice
300 Free
4x100 Pace Int.2' kick
12x25 Dolphin Kick Int.45"
800 Hyp.3-5/50 w/paddles
6x100 Int.2'15" 1 Free - 1 IM
6x50 Stroke Max Int.1'20"
200 Easy
3200
 
300 Free
3x100 IM R:20"
400 Neg.Split R:1'
8x50 Fast Int.1'20"
400 Pace 80% R:1'
16x25 Max Int.45"
600 Good Technique pull
12x25 Butterfly Fast Int.1'
200 easy
3300
 
300 Choice
300 Stroke
12x50 75% Int.1' pull
300 Choice kick
6x50 Fast Stroke Int.1'20" kick
300 Pulling Good Technique
6x50 Max Int.2'
300 Good Technique
6x50 Max Int.2'
200 Easy
3200
 
300 Stroke
300 Free
600 Stroke Drills
3 x
(  200 Progressive R:1'
2x50 Fast Int.1'30"
2x100 IM Easy Int.2'30"
4x25 Max Int.45"  )
200 Easy cool down
3200
 
300 Free
300 Choice
3x200 Int.3'30" Descending 1 to 3
6x100 Pace 80% Int.1'30"
12x50 Int.55" Best Average
4x150 R:30"
Each 150 is as follow:
50 Kick - 100 Pull
1st 50 easy - 100 fast
2nd 50 Fast - 100 Easy
200 Easy
3200
 
300 Choice
300 Free
300 Choice kick
300 Stroke 80% kick
3x200 Int.3'30" pull
Descending 1 to 3 pull
12x100 Int.1'40"
Best Average
200 Easy
3200
 
300 Free
3x100 IM R:20"
8x150 Int.3'
4 Easy - 4 Max
600 Hyp.3-5/50 pull
800 Neg.Split
Fist half is 80% - Second half is Max
200 easy
3400
 
300 Choice
300 Stroke
4x100 Pace Technique Int.2' pull
8x50 90% Int.50" pull
10x50 Int.1'30" kick
1 Free - 1 Stroke kick
3x200 80% Int.3'10"
600 Progressive
200 Easy
3300
 
300 Stroke
300 Free
4x250 R:30"
Descending 1 to 4
400 Choice kick
50 Fast - 50 Easy kick
3x400 Descending R:1'
200 Easy
3400
 
300 Free
300 Choice
12x75 R:20"
25 Kick - 50 Pulling
1/2 Hour Non-Stop
Swim as much distance as you can
200 Easy
1200 plus 1/2 hour
 
300 Choice
300 Free
6x100 IM Int.2'
600 Hyp.3-5/50 pull
4 x
( 200 IM R:30"
2x50 Stroke Int.1'30" )
200 easy
3200
 
300 Free
3x100 IM R:20"
400 Choice kick
8x50 Stroke Fast R:30" kick
12x50 Int.1'30"
3 in each Stroke
500 75% Good Technique pull
4x150 R:45"
100 Free - 50 Stroke
200 easy
3300
 
300 Choice
300 Stroke
4x250 Freestyle R:1' paddles
Descending 1 to 4
4x100 Stroke Fast R:1" kick
5 x
( 100 IM Int.2'
4x25 Stroke Int.50" )
200 Easy
3200
 
300 Stroke
300 Free
400 IM R:1'
400 Pulling 70%
2x200 IM R:1'
400 Kicking easy
4x100 IM Int.2'
All IM distances are fast
8x50 Sprint R:1
2 in each stroke
200 Easy
3200
 
300 Free
3x100 IM R:20"
400 Neg. Split R:1' pull
2x200 Progressive Stroke Int.4' pull
4x100 Fast Int.2' pull
300 Choice kick
6x50 Fast Int.1'30" kick
4x100 Free Int.1'45"
8x50 Fast Int.1'
200 easy
3400
 
300 Free
300 Choice
400 Hyp.3-5/50 pull
400 Progressive Good Technique pull
10x50 80% Int.1'10" kick
6x50 choice Max Int.1'15" pull
400 IM R:1'
4x100 Stroke Int.2'
100 easy
3100
 
300 Free
3x100 IM R:20"
400 Stroke Drills
8x100 Pace 75% Int.1'45"
3x100 Stroke R:20" kick
12x25 Max Int.45" kick
12x50 Max Int.2'30"
200 easy
3200
 
300 Stroke
300 Free
4 x
( 100 Progressive
2x50 Fast } pull
3 x
( 200 IM R:1'
2x100 Stroke 75% R:30"
4x50 Fast R:1' )
200 Easy
3200
 
300 Free
300 Choice
800 Neg.Split
400 IM R:1' kick
4x100 Choice Fast Int.2'30" kick
2 x
( 200 Good Technique R:30"
8x25 Max Int.45" )
200 Easy
3200
 
600 Free
800 Hyp.3-5/50 pull
300 Choice kick
6x50 Fast Int.1'20" kick
5x200 Int.3'30"
Pace 80-85%
200 Easy
3200
 
500 Free
3x200 R:30" pull
Descending 1 to 3
300 Choice kick
6x50 Fast Int.1'20" kick
4 x
( 100 IM Int.2'
2x50 Free Int.1'
4x25 Max Int.45" )
300 Easy
3200
 
 
300 Choice
300 Stroke
4x100 IM R:30" kick
3x400 Int.7'
Descending 1 to 3
6x150 w/paddles R:45"
Best Average
200 Easy
3200
 
300 Stroke
300 Free
2 x
300 Technique
3x100 80% R:20"
300 Kick Choice
6x50 90% Int.1'
200 Easy
3200
 
300 Free
200 Choice
3x200 Progressive Int.3'30" pull
12x50 Int.1'20" kick
2 Easy - 2 Fast kick
1200 Neg.Split
300 Easy
3200
 
300 Choice
300 Stroke
600 Stroke Drills
6x100 Progressive R:30" kick
1 freestyle - 1 stroke kcik
300 Neg. Split R:1'
2x150 Progressive R:1'
3x100 85% Int.2'
6x50 Max Int.1'30"
200 Easy
3200
 
300 Stroke
300 Free
12x50 Pace Int.1'
2x400 R:1 pull
1 Progressive - 1 Max
4x
100 IM Int.2'
2x50 Free Int.1'
4x25 Stroke Fast
Int.30"
200 Easy
3400
 
300 Free
300 Choice
10x50 Pace Int.1'10"
10x50 Progressive Int.1'15" kick
10x50 80% Int.1'10"
10x50 Technique Int.1'10" pull
10x50 Max Int.1'10"
200 Easy
3300
 
300 Choice
300 Free
8x100 Int.1'45"
Descending 1 to 4
600 Hyp. 3-5/50 pull
8x50 Int.1'10" kick
25 easy - 25 fast kick
6x100 Best Stroke Max
2 minutes rest
200 Easy
3200
 
300 Free
3x100 IM R:20"
3x200 Good tech R:30" pull
2x
( 200 IM R:30"
2x100 Stroke Int.1'45"
4x50 Free Fast R:30" )
400 Choice kick
16x25 Max Int.45"
200 easy
3400
 
300 Stroke
300 Free
300 Choice kick
3x100 IM Progressive R:30" kick
6x50 Fast Int.1' kick
8x100 Stroke Int.2' pull
4x
( 100 Technique
R:15"
2x50 Fast Int.1' )
200 easy
3300
 
200 Free
400 Choice
6x100 Pace Int.1'45" pull
600 Hyp. 3-5/50 pull
8x50 Fast Int.1'15" kick
2 x
( 200 IM R:30"
100 Stroke R:30"
2x50 Max Int.1' )
200 Easy
3200
 
300 Free
3x100 IM R:20"
300 Progressive lick
3x100 Fast choice Int.2'30" kick
400 Good Technique with paddles
8x50 Stroke Int.1' pull
12x100 Int.2'
Descending 1 to 3
200 easy
3400
 
300 Choice
300 Stroke
3x200 Free Pace Int.3'15"
10x50 Stroke progressive Int.1'20" kick
4x150 (100 free easy - 50 stroke fast) R:45" pull
4x100 80% Int.1'45"
8x50 Fast Int.1'30"
200 Easy
3300
 
300 Stroke
300 Free
2x200 Neg.Split R:30" pull
8x50 Fast Int.1'30" pull
300 Choice kick
3x100 Fast Stroke Int.3' kick
4 x
( 150 Stroke Good Technique R:1'
100 free 85% Int. 2'
50 Stroke Maximum speed R:3' )
200 easy
3400
 
300 Stroke
300 Free
800 Neg.Split
6x100 R:30" kick
1 Free - 1 Stroke kick
1000 Max --> Your best time
200 Easy
3200
 
 
300 Free
300 Choice
10x50 Stroke Int.1'15" kick
2x1000 R:5'
1st is Negative split - 2nd is best you can swim.
200 Easy
3500