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, Feb 6
Warm-Up (1300)
200-300 Swim (75 free/25 non)
200 free (50 c.u. / 50 almost c.u.)
200 choice (fins ok) 25 kick/25 swim
300-400 Pull. 2 x 200 or 1 x 200 + 1 x 100. Get lane together after 1st 200.
8 x 25 Odd sprint; even easy
Main (1200)
8 x 50 freestyle, count strokes, think. Hint: good streamline off wall reduces # of strokes.
#1 swim, #2 pull, no paddles, #3 pull with paddles, #4 swim with paddles,
#5 swim, #6 pull with paddles, #7 pull, no paddles, #8 swim
4 x 50 kick, choice.
200 choice, all one stroke (not IM).
Free: 25 kick/ 25 swim/ 25 chg 3/ 25 swim/25 4R-4L/25 swim/ fingertip drag/25 swim
Back: same except “L” for last drill
***( just 150): 25 kick/ 25 swim/ 25 (2p/1k)/ 25 swim/25 (1p/2k)/25 swim
200-400 (2-4) x 100. Moderate pace on 1:35, 1:50, 2:05, 2:10, 2:40
Cool-Down (100)
100 easy swim with great streamline
Friday, Feb 8
Warm-Up (1000)
Freestyle:
400 as 100 swim, 100 pull, 100 kick, 100 swim with fins
300 as 50 c.u. with stk/50 swim/50 c.u. with stk/ 50 swim/50 c.u. without stk/50 swim
Choice:
300 as 100 Kick, 100 drill/swim by 25,100 swim
Main (1600)
8 x 50 all free (even pace) OR alternate non-free (fast) and free (moderate)
Ln 4 all free on :55; Ln 5 alternate on 1:10, 1:00; Ln 6 all free on 1:05;
Ln 7 alternate on 1:20, 1:10; Ln 8 all free on 1:15
4 x 100 Pull on 1:35, 1:45, 2:00, 2:10, 2:40
2 x 200 #1 first 100 easy, 2nd 100 fast; #2 first 100 long and strong, 2nd 100 easy
1 x 400 All free or alternate 50 non/50 free.
Cool-Down (100)
4 x 25
Wednesday, Feb 13
Warm-Up (800-1000)
200-300 Swim, choice
200-300 Pull
8 x 50 Pick a stroke to be timed on for a 50 (later). Do that stroke for #1, 4,7. Work around
others, like a meet warm-up. Go when you are ready.
#1 selected stroke, time yourself for a base time
#2-3 drill/swim, choice
#4 selected stroke, time yourself
#5-6 count strokes on 1st 25 or each
#7 selected stroke, time yourself
#8 easy swim, choice
Main1 (800-1000)
200-300 as (2-3) x 100. Long and strong. On 1:30, 1:45, 2:00, 2:10, 2:40.
Last one can be non-free.
50 as 2 x 25, rest 5-10 sec. #1 K 1/3 of way, then add stroke. #2 P (drag feet) 1/3, then add K
50 for time. I will time each lane.
200-300 50 pull/50 swim. Just stop long enough to chg equipment.
~fins on~
300 (25K/25D/25S). Choice.
Main2 (400-600). Not all lanes will get to this part.
200 Pull
200 as 100 Pull/100 Swim
200 Swim
Cool-Down (200)
2 x (2 x 25 + 50) Count strokes
Friday, Feb 15
Warm-Up (800)
200 Swim, choice
100 Catch-up. 25 with stick/50 without stk/25 with stk
200 Pull
100 Free swim with glide. Roll hips on each stroke.
~Fins on~
100 Backstroke (25 change 3/25 swim)
100 Backstroke swim, roll hips, enter with straight arm
Main1 (1200) Freestyle Set
100 Long and strong, hold kick down. Pace for rest of set. Tell me your time and I will give you the interval. Intervals: 1:30, 1:35, 1:40, … (5 sec increments). Not everyone in lane will have the same interval. (Note: intervals were 10-15 sec rest).
2 x 100
3 x 100
300 Look at chart. Find time if holding the same pace.
200 Same pace.
100
Main2 (600)
200 Pull
200 Kick
200 Drill/Swim by 25
Cool-Down (100)
100 choice
Note: the swimmers overwhelmingly liked this workout. They seemed to get the concept of anaerobic threshold. They held back and were successful in holding the pace for 300 and 200.
Monday, Feb 18
Warm-Up (1000)
300 (25 drill/50 swim) x 4
200-300 Pull
~fins on~
400 (8 x 50). #1 Freestyle change 12; #2 Backstroke change 12; #3 Free chg 6 with 3;
#4 Back chg 6 with 3; #5 (2 x 25) Hand at side – 3 k lft, 3 k front, 3 k left;
#7 Back ¼ arm raise (hands at side); #7 Free swim with exaggerated hip rotation;
#8 Back swim – roll hip before hand enters
~fins off ~
Main1 (1100)
100 Free swim – show hip rotation and reach/glide
100 Back or (50 back/50 free) – show hip rotation as hand enters
3 x 100 free or ( 2 x 100 free, 1 x 100 back) on 1:40, 1:55, 2:10, 2:20, 2:45
~rest extra 30~
3 x 100 free or ( 2 x 100 free, 1 x 100 back) on 1:35, 1:50, 2:05, 2:15, 2:40
~rest extra 30~
3 x 100 free or ( 2 x 100 free, 1 x 100 back) on 1:30, 1:45, 2:00, 2:10
Main2 (300-500)
~fins on~
(6-10) x 50 Choice. 25 Kick/25 Swim on 1:00, 1:05, 1:10, 1:15, 1:30
Cool-Down (100-200)
~fins off~
Easy swim
Wednesday, Feb 20
Warm-Up (1000)
400 (100 free/50 drill or non-free/100 free/50 drill or non/100 free)
8 x 50 Pull on :50, 1:00, 1:05, 1:10, 1:45
~fins ok~
200 kick
Main (1300-1700)
8 x 50 Steady pace for 400 (lanes 4,5) on :50, 1:00
OR odds non-free or sprint / evens easy free (lanes 6-8) on 1:15, 1:20, 1:50
2 x 200 Steady pace free (same as above) OR 200 non-free / 200 free recovery. Rest 20.
4 x 50 drill/swim, choice. Think about technique. Go on 4th touch.
Pick a stroke or IM
4 x 25 fast on :40, :45, :50, :50, 1:00
2 x 50 descend on 1:20, 1:30, 2:00
1 x 100 See what you can do.
300- 400 Swim or pull
Cool-Down (100)
4 x 25 count strokes
Monday, Feb 25
No workout for Friday, Feb 22, because I didn't coach - hamstring problem.
This workout on Monday was very successful. I recorded the times on the 4 x 100 for future use. Everyone surprised themselves with how well they recovered and how well they maintained their times.
Warm-Up (1000)
200 Pull, no paddles
100 Swim, choice
100 Pull holding paddles on end
100 Swim, choice
200 Pick stroke for 4 x 50 #1-2 drill/swim; #3 – pull (breaststrokers can do fly kick); #4 swim
100 Swim, choice
2 x 100 Pull, descend (rest 10-15)
Main (1200)
400 (4 x 100) on 3:00, 3:30, 4:00, 4:30, 5:00. Rest should = swim time. Best average.
200 easy. Choice, mix it up.
300-600 (6, 9, or 12) x 50. Descend in groups of 3 (1-3, rest, 4-6, rest, 7-9, rest, 10-12). You can change strokes after each group of 3. IM switch works also. Interval for 15-20 sec rest.
If time, Kick 200
Cool-Down (300)
Easy swim, choice
Wednesday, Feb 27
When I refer to times from Monday, that means their 4 x 100 for best average.
Warm-Up (1100)
700 (200 Swim, 200 Pull, 100 Kick, 100 Swim, 100 K)
100 Choice, count strokes
100 Free, count strokes
2 x 50 Pull, count strokes. Rest 10
2 x 50 Swim, count strokes. Rest 10
Main (1300)
200 Pull. Good effort.
2 x 100 at same pace as Monday. On 1:25, 1:45, 1:55, 2:10, 2:40, 3:00
200 as 25 drill/25 swim
200 at same pace as Monday.
300 as 50 Kick/50 Swim
2 x 100 at same pace on: 1:35, 1:55, 2:05, 2:20, 2:50
Cool-Down (300)
Easy Swim
