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, Dec 2
Warm-Up (400)
Swim 400, choice, or until I stop you. Everyone stop together.
Main (1950)
300 (12) Swim (50 free/25 back) x 4. Continuous.
275 (11) 25 drill/25 swim, choice. Continuous.
250 (10) 5 x 50 drill/swim. Drill and swim same stroke. Free, back, ***, free, back.
225 (9) Pull 25 and let feet drag (no kicking). Get buoy and paddles and pull 200, free.
200 (8) Kick, choice.
175 (7) 25 kick free on rt/25 kick free on lft/25 chg 6/ 25 chg 6 with 3/25 chg 3/ 25 chg 3 with 3/25 swim. Fins ok. All free.
150 (6) 3 x 50 descend. Choice. Rest 10 sec. Don’t wait for others.
125 (5) 100 swim free / 25 kick free or back. Fins ok.
100 (4) Swim choice.
75 (3) 25 back/25 ***/25 free
50 (2) Count strokes, choice.
25 (1) Count strokes free.
Cool-Down (200)
Easy swim, if time.
This can be confusing because you keep switching ends of the pool. I printed workouts for each end to keep them straight.
Friday, Dec 6
Warm-Up (1000-1100)
300 (100 swim / 50 c.u./50 almost c.u. / 100 swim)
200 (50 fingertip drag / 50 swim / 50 almost c.u. / 50 fingertip drag and almost c.u.)
300 (3 x 100 pull); rest 15; # 1 free almost c.u. / #2 same / #3 choice
200 – 300 Kick. 200 if breaststroke; 300 if with fins.
Main (1600)
400 (8 x 50). #1-4 Freestyle on :50, :55, 1:05, 1:20, 1:50
#5-8 Choice on 1:00, 1:10, 1:20, 1:30, 2:00
400 Swim (1st and last 100 should be free/middle 200 is choice). Continuous 400.
400 2 x 200 #1 pull, #2 swim. Let everyone finish. If you get lapped, stop when others stop.
400 4 x 100 on 1:35, 1:50 or 1:55, 2:00 or 2:05, 2:30, 2:50
Cool-Down (200)
8 x 25 Good push-off; good technique
Monday, Dec 9
Warm-Up (1000)
100-200 Swim, choice
200 Free. 50 c.u./50 almost c.u. / 100 swim
200 (50 fingertip drag / 50 swim / 50 almost c.u. / 50 fingertip drag and almost c.u.)
No fins!
100 Backstroke. 25 chg 6 with 3 / 25 chg 3 with 3 / 50 swim (hips rotate before hand enters)
100 Butterfly. 25 kick underwater as far as you can. When you surface, kick fly w/ *** pull.
25 4 rt arm/4 lft arm. (2 x 25) butter/flutter.
~Fins ok now~
200 25 kick/25 swim, choice
Main (1600)
600 3 x 200 freestyle (#1 pull / #2 swim / #3 pull. On 3:10, 3:45, 4:10, 4:30
Ln 8 – just do 2; rest 15 sec; do not wait.
~Fins ok~
400 (2 x 200) choice, but all one stroke. #1 Kick / #2 Swim. If free, take off fins to swim.
If back or fly, can keep fins on for swim.
~Fins off~
400 (2 x 200). Swim. Rest 10 sec after each 100 of 200. Rest about 1 min between 200s.
1st and 2nd 100 of each 200 must be same. Can be back/free and back/ free, or could
be 100 IM twice. Can change after the 1st 200.
200 Pull
Cool-Down (100)
Easy 100
Wednesday, Dec 11
Warm-Up (1000)
200-300 Swim
200-300 Pull
200-300 (50 Kick/50 swim)
100 (4 x 25) #1-2 fast 12.5/then easy; #3-4 easy 12.5/then finish fast
Main (1600)
800 (8 x 50) FREE on :50, 1:00, 1:05, 1:30, 1:50
(4 x 50) CHOICE. All one stroke or IM. On 1:00, 1:10, 1:15, 1:45, 2:00
(4 x 50) CHOICE. Same as above, but can be different stroke than above.
200 Kick
200 50 Drill/50 Swim, choice
400 (4 x 100). #1-2, choice. Same stroke or combo, descend. #3-4 free, descend.
On 1:45, 2:10, 2:20, 2:30, 2:50
Cool-Down (200)
8 x 25
Monday, Dec 16
Warm-Up (1000)
400 (200 free swim; 100 25 non/25 free; 100 choice)
300 Fins ok. 25K/25D/25S
200 Pull
100 Swim, count strokes. Can mix it up.
Main (1500)
5 x 100 Odd swim free; even 25 catch-up/25 swim free
1:35/1:45, 1:50/2:00, 2:05/2:15, 2:20/2:30, 2:50/3:00
4 x 100 Pull 1:35, 1:50, 2:05, 2:20, 2:50
3 x 100 Swim; if free do all 3; if non-free do #1, #3. Same interval as above
2 x 100 Fins okay. 25 Kick/25 Swim 1:45, 2:05, 2:15, 2:30, 3:00
1 x 100 Choice, swim.
Cool-Down (200)
8 x 25
Friday, Dec 20
Warm-Up (1200)
200-300 Swim (75 free/25 choice)
200-300 Pull
300 (4 x 75) 25 kick/50 swim; rest 10-15 after each 75
300 (6 x 50) Pull. #1-2 free, no paddles; #3 non-free, no paddles; #4 free with paddles;
#5-6 choice (choice of stroke and paddles). Go on 4th touch.
Main (1400)
250 5 x 50 free; work on steady pace. :45, :55, 1:05, 1:15, 1:45
250 1 x 250 free. Regroup before the next part.
200 4 x 50 choice. All one stroke or IM. :55, 1:10, 1:15, 1:30, 1:55
200 1 x 200 same stroke as above.
150 3 x 50 choice. All one stroke or IM switch (fly/back, back/***, ***/free)
150 1 x 150 choice. All one stroke or 3 stroke IM.
100 2 x 50 choice. All one stroke.
100 1 x 100 choice. Same as above.
Cool-Down (200-300)
50 Kick/50 Swim
Monday, Dec 23
Workout was printed and had graphics for the holiday. We ended with some great relays, lots of noise from cheering.
This time was probably my best effort at having even teams - I got lucky.
Santa Claus is Coming to Town
You better watch out. You better not complain. Better not pout . I’ll completely explain. Santa Claus is coming to town.
→500 as: 100 swim (no fins) / 100 kick with fins / 100 swim with fins / 100 drill (choice) / 100 swim no fins
→400 Pull as: 100 easy pull / 200 pull fast /100 pull easy. Get lane together before each part.
→300 as 4 x 75. #1- all drill;
#2 - 50 drill/25 swim; #3-25 drill/50 swim; #4 all swim. Choice drills.
Leave when 4th finishes.
He’s making a list and checking with coach. Gonna find out Who works hard and Who doesn’t. Santa Claus is coming to town
→6 x 50 Pull. On :45,:55, 1:00, 1:20, 1:45
He sees you when you’re swimming. He knows when you are sloppy. He knows if you are doing your best, so pay attention to how much rest.
→400 as 2 x 50 / 2 x 100 / 2 x 50. Look at the clock when you start. Rest exactly 10 seconds after each part. Get your finish time. Subtract 50 seconds for 400 time.
Oh! You better watch out! You better not complain. Better not pout. I’ll completely explain. Santa Claus is coming to town.
→100 easy swim; long and strong
→At 8:30 we stop for relays!
I’ll miss you. See you on the 26th or 27th!
Friday, Dec 27
Warm-Up (700)
200 Free swim; long and strong
200 Free swim; almost catch-up; important to keep hand stretched out.
~Fins on~
50 “L” drill; get on your side before lifting arm. Count 3 as you get on side, 3 with arm up.
50 Back swim, get head back
~Fins off~
50 back swim
50 as 25 breaststroke. Glide. /Vertical kick for 30 sec /25 breaststroke. Glide.
Main (1800)
Choice. All one stroke. (400)
100 kick
100 pull or drill
4 x 50 swim
Freestyle. (500)
100 kick
200 pull
2 x 100 swim
Choice. All one stroke or IM. (400)
2 x 50 kick
4 x 25 1-arm ½ way, swim rest of 25. For ***, pull with fly kick ½ way, swim rest of 25.
8 x 25 swim
Freestyle. (500)
3 x 100 Pull
2 x 100 Swim
Cool-Down (200)
Easy 200, long and strong
