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.
Monday, Feb 17
If you are swimming alone, you can use this workout. I didn’t set intervals because I
don’t know if you’ll be in a yard or meter pool.
Warm-Up (900-1100)
200-300 Swim, choice
200-300 Pull
400 as (4 x 100). Rest 10-15 sec after each 100. Fins on.
#1-2 are 75 backstroke swim/25 backstroke kick
#3-4 are 75 freestyle swim/25 backstroke kick
100 Kick. 50 fly kick/50 free kick. Use kickboard.
Main (1600)
200 (4 x 50) choice. Even pace, trying for 200 pace. Set interval for 10 sec rest.
200 (4 x 50) free. Work on 400-500 pace. Set interval for 10 sec rest.
300 (3 x 100) Option 1: freestyle at 400-500 pace
Option 2: #1 non-free, #2 free recovery, #3 non-free.
Set interval for 15 sec rest.
300 (4 x 75) Pull. Descend within each 75 – make each 25 of 75 a little faster.
After #1, set interval for 10-15 sec rest.
600 (3 x 200) #1 50 choice/25 free/50 choice/25 free/50 choice. Continuous 200.
#2 50 free/25 drill/50 free/25 drill/50 free.
#3 swim choice, all one stroke.
Cool-Down (100-300)
25 drill/75 swim, choice
Monday, Feb 17
If you are swimming alone, you can use this workout. I didn’t set intervals because I
don’t know if you’ll be in a yard or meter pool.
Warm-Up (900-1100)
200-300 Swim, choice
200-300 Pull
400 as (4 x 100). Rest 10-15 sec after each 100. Fins on.
#1-2 are 75 backstroke swim/25 backstroke kick
#3-4 are 75 freestyle swim/25 backstroke kick
100 Kick. 50 fly kick/50 free kick. Use kickboard.
Main (1600)
200 (4 x 50) choice. Even pace, trying for 200 pace. Set interval for 10 sec rest.
200 (4 x 50) free. Work on 400-500 pace. Set interval for 10 sec rest.
300 (3 x 100) Option 1: freestyle at 400-500 pace
Option 2: #1 non-free, #2 free recovery, #3 non-free.
Set interval for 15 sec rest.
300 (4 x 75) Pull. Descend within each 75 – make each 25 of 75 a little faster.
After #1, set interval for 10-15 sec rest.
600 (3 x 200) #1 50 choice/25 free/50 choice/25 free/50 choice. Continuous 200.
#2 50 free/25 drill/50 free/25 drill/50 free.
#3 swim choice, all one stroke.
Cool-Down (100-300)
25 drill/75 swim, choice
