Introduction.
I coach 3 mornings a week at a 25 meter pool with an average of 25 swimmers in 5 lanes. I coach 2 evenings a week at a 25 yard pool with an average of 12-14 swimmers in 5 lanes. Both workouts are for one hour. They are mixed groups with competitive swimmers, triathletes, and people who just want a good workout. Ages range from 20 to 87, with an occassional teen-ager dropping in. My emphasis is on techinique and pace. I swim 3 days a week with a coach at a Y pool. I use some sets that I learn from my coach, Laura Peter. I also write a workout for myself for Saturday mornings. The workouts that I coach are 2500-2800 meters for the fastest lane, scaled down for other lanes. In the yard pool, they are 2700-3000 yards for the fastest lanes. For my personal workouts, I aim for 2500 yards and try to boost it to 2700 in the fall.
Wednesday, Jan 30
Warm-Up (1500)
300-400 (25 drill/75 swim). Any stroke, any drill.
50 Choice, long and strong. Get your time for a baseline.
300-400 Pull (lanes 4-5: 2 x 200; lane 6-8: 1 x 200, 1 x 100)
100 (2 x 50), choice. Get your time on both. Don’t stay together, just rest 15. Long and strong.
~fins on~
400 (4 x 50) Kick. (4 x 50) Kick/Swim. Go on 3rd touch.
~fins off~
150 (3 x 50), choice. Get your time on each. Long and strong. L4: 50 or 1:00, L5: :55 or 1:10,
L6-7: 1:05 or 1:20, L8: 1:45
Main (1100)
200 Choice. I will time you. Has to be a stroke you did some 50s of during W.U. See below.**
300 (25K/25D/25S). Recovery
200 (4 x 50) Pull. Count strokes. #1 no paddles, #2-3 with paddles, #4 no paddles. 3rd touch.
200 (8 x 25) Swim. Choice. Work on streamline push-off, start kick, no strokes until past
the flags. Good technique, don’t worry about speed.
200 (50 choice/50 free). Fins optional.
Cool-Down (100)
100 easy swim
**Swimming a 200 with even splits:
a. 1st 50 – don’t kick, work your pull
b. 2nd 50 – still no conscious kick, work arms
c. 3rd 50 – add the kick
d. 4th 50 – give it all you’ve got
Make each 50 “progressively aggressive.”
Note: Swimmers liked the workout. I timed each lane and managed to get splits. Swimmers were surprised that the 50s with no kick were so fast. I guess I hadn't made it clear to them that the kick uses us so much energy.
Wednesday, Jan 30
Warm-Up (1500)
300-400 (25 drill/75 swim). Any stroke, any drill.
50 Choice, long and strong. Get your time for a baseline.
300-400 Pull (lanes 4-5: 2 x 200; lane 6-8: 1 x 200, 1 x 100)
100 (2 x 50), choice. Get your time on both. Don’t stay together, just rest 15. Long and strong.
~fins on~
400 (4 x 50) Kick. (4 x 50) Kick/Swim. Go on 3rd touch.
~fins off~
150 (3 x 50), choice. Get your time on each. Long and strong. L4: 50 or 1:00, L5: :55 or 1:10,
L6-7: 1:05 or 1:20, L8: 1:45
Main (1100)
200 Choice. I will time you. Has to be a stroke you did some 50s of during W.U. See below.**
300 (25K/25D/25S). Recovery
200 (4 x 50) Pull. Count strokes. #1 no paddles, #2-3 with paddles, #4 no paddles. 3rd touch.
200 (8 x 25) Swim. Choice. Work on streamline push-off, start kick, no strokes until past
the flags. Good technique, don’t worry about speed.
200 (50 choice/50 free). Fins optional.
Cool-Down (100)
100 easy swim
**Swimming a 200 with even splits:
a. 1st 50 – don’t kick, work your pull
b. 2nd 50 – still no conscious kick, work arms
c. 3rd 50 – add the kick
d. 4th 50 – give it all you’ve got
Make each 50 “progressively aggressive.”
Note: Swimmers liked the workout. I timed each lane and managed to get splits. Swimmers were surprised that the 50s with no kick were so fast. I guess I hadn't made it clear to them that the kick uses us so much energy.
