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.
Note: Mon, Jan 20, was holiday. On Wed, Jan 22, pool closed due to snow.
Friday, Jan 24
Warm-Up (900)
100 Swim, choice
300 (25K/25D/25S). Fins ok. Choice.
100 Swim, choice.
100 2 x 50 Swim breaststroke. Be sure to glide on each stroke.
100 4 x 25 Pull with paddles. Think about a long stroke. Free.
100 4 x 25 Pull without paddles. Long stroke. Free.
100 4 x 25 Swim Free. Pull past waist, rotate hips out of the way – both sides.
Main (1700)
200 Swim with fins. All one stroke or 50/50.
200 Pull free. Long stroke.
200 Swim free. Long stroke. Rotate and finish pull.
300 (6 x 50) #1-3 choice on :55, 1:10, 1:15, 1:20, 1:50; #4-6 free on :50, 1:00, 1:05, 1:10, 1:40
400 2 sets of 2 x 100. Choice. Each set of 2 is the same stroke. On: 1:45, 2:00, 2:15, 2:30, 2:50
200 (8 x 25). #1-4 choice, correct stroke. #5-8 free, long stroke
200 Swim, choice.
Cool-Down (100)
2 x 50 2nd 50 SLOWER than the 1st .
Monday, January 27
Warm-Up (1300)
100 Swim (25 free/25 choice)
Turns! Whole workout: good open turn or flip turn.
300 Swim, free
300 Pull, free. If you use paddles, flip turn. Otherwise, no paddles.
200 Swim
200 Pull
100 Swim
100 Pull
Main (1400)
500 (10 x 50) Fins on. #1-2 back kick, #3-4 free kick or fly kick with board
Fins off. #5-6 Swim choice, #7-8 Swim free, #9-10 Swim choice
100 Time each lane on fast 50, followed by easy 50 recovery
400 2 sets of (2 x 100). 1st set free on 1:30, 1:50, 2:00, 2:10, 2:40
2nd set choice on 1:45, 2:10, 2:20, 2:30, 2:55
200 Time each lane on fast 100 (choice), followed by easy 100 recovery
200 (4 x 50), 25 drill/25 swim, choice
Cool-Down (200)
Easy swim
More snow. Pool was closed Wed and Fri, Jan 29, 31
Monday, Feb 3
Warm-Up (600-800)
100-200 Swim
100-200 Pull
400 Fins ok. (8 x 50). Odds kick. Evens drill/swim.
Main (1800)
This worked out well that they got to choose what to swim. there were 4 in each lane so they chose 3 x 100.
I was surprised at some of the choices.
600-1200 (6-12) x 100. Swimmers choose. If 3 in a lane, each decides on 4 x 100.
300-600 (6-12) x 50. Same as above.
Cool-Down (100-200)
Easy swim
Wednesday, Feb 5
Warm-Up (1100)
300-500 Alternate 100 swim/100 pull
~Get lane together~
300-600 (6-12) x 50. Do as many as you can. All stop together. Fins ok.
#1 kick free w/ brd, #2 free catch-up, #3 swim almost c.u.
#4 kick choice, #5 drill choice, #6 swim choice
Continue with 50 kick, 50 drill, 50 swim, choice
Go on 3rd or 4th touch.
Main (1600)
800-1000 Alternate 8 of the following: Odds – 100 free on 1:30, 1:45, 2:00, 2:15, 2:45
Evens- 100 non-free or 150 free on 2:15, 2:40, 3:10, 3:30, 4:00
200 (8 x 25) #1-3 count strokes, #4-8 perfect stroke
200 Swim, moderate, all one stroke
200 (4 x 50) Descend 1-2, 3-4 on 1:30 or 2:00
Cool-Down (100-200)
Easy swim
Friday, Jan 7
Warm-Up (1000)
200 Swim
200 Pull
200 Kick
200 Pull
200 Swim
Main1 (1000)
Pick a stroke to work on 200 pace (550 total)
200 (4 x 50) same stroke on 1:15, 1:30, 1:30, 1:45, 2:00. Try for some speed.
100 (4 x 25) Good push off wall, sprint ½ way, easy ½. At least 2 same stroke as above.
100 (2 x 50) same stroke as (4 x 50) with 10-15 sec rest. Do not rest more than 15. Speed?
200-300 as 50 kick/50 swim, choice.
200 Time yourself on a 200 of same stroke you did 50s.
100 Pull. Long and strong, free.
Main2 (600)
300 (3 x 100 free). Go on 4th touch. #1 Swim, #2 Pull (no paddles), #3 Pull (with paddles)
300 (3 sets of 2 x 50). In each set 50 drill/swim, 50 swim
Cool-Down (100)
Easy swim
Wed, Feb 12
Warm-Up (1000)
300 (25 drill/75 swim)
100 count strokes, choice
600 (12 x 50) Odd: drill/swim; Even: swim. Go on 3rd touch.
Main (1500)
Freestyle:
3 x 100 Swim on 1:30, 1:45, 1:55, 2:10, 2:45
2 x 100 Pull on same interval
1 x 100 Swim
Choice:
~Fins on~
6 x 50 Odds kick; Evens swim. I’ll help you set interval after 1st kick.
4 x 50 Pull
2 x 50 Swim
Choice:
2 x 100 Swim on 1:45, 2:00, 2:15, 2:20, 3:00
2 x 50 Swim on :55, 1:10, 1:15, 1:20, 1:40
Cool-Down (100-300)
200 Swim
100 Count strokes
Friday, Feb 14
Warm-Up (800-1100)
200-300 Swim, choice
200-300 (25 drill/25 swim), choice
200 (4 x 50) Time yourself. Rest 10 sec. No need to stay together. #1-3 same stroke.
#1 Long and strong; #2 One second faster; #3 All out; #4 Easy
200-300 Pull
Main (1400-1600)
400 (4 x 100) Choice, can mix it up. #1 & 3 fast, #2 & 4 easy.
1:45, 2:00, 2:15, 2:20, 2:50
~fins on~
200-300 (50 Kick/50 Swim)
~keep fins on~
200 All one stroke. 50, 100, 50 Intervals: :50/1:45, 1:00/2:00, 1:10/2:20, 1:15/2:30, 1:40/3:00
~fins off~
100-200 Pull. Recovery
400 100 pull, fast/50 swim easy/100 pull fast/50 swim easy/100 pull fast
After 100 pull, go right into easy swim. Get lane together before doing next pull.
100 4 x 25, rest 5, easy swim with good technique
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
Wednesday, Feb 19
Warm-Up (1000)
400 (200 Swim/100 Pull/100 Swim). Continuous
300 (6 x 50) ; Odds drill/swim, Evens swim. Rest 10
200 Pull
100 (2 x 50) Pull. Fast. Rest 10.
Main (1200-1800)
(12-18) x 100. All free or mix it up (alternate 100 free and 100 non or 2 free/1 non).
Set interval for 15 sec rest.
Cool-Down (100-300)
Easy Swim
