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, Apr 28, Meter Pool
Warm-Up (500-1100)
100-300 Swim
200 Drill/Swim by 50 (fins okay). Drills: Catch-up and Change 3 w/ 3
(1-3) x 200 Pull. Rest 15-20 seconds.
Main (900-1800)
8 x 50 Free. Hold pace.
2 x 50 Choice. Sprint.
1 x 50 Easy, recovery.
3 x 50 Descend.
1 x 50 Easy, recovery.
2 x 50 Descend.
1 x 50 Easy, recovery.
Lane 8: 1 time through is 900
Lane 7: 1 time through plus 3 x 50 descend and rest. 1250
Lanes 5-6: 1 time plus all but 8 x 50. 1400
Lanes 3-4: 2 times through. 1800.
Intervals:
Lane 3: 1:00, Lane 4: 1:05, Lane 5: 1:10, Lane 6: 1:15, Lane 7: 1:20, Lane 8: 1:45.
Wednesday, Apr 28, Yard Pool
Warm-Up (700-1000)
*100-200 Swim
Get lane together. Rest about 15 sec after each part.
*2 x 100 Swim, increase effort. This is warm-up so this is increased effort, not descend.
*(2-3) x 100 Pull, increase effort.
*4 x 75 Rest 10-15 sec after each 75. #1 catch-up/swim/c.u. #2 swim/c.u./swim #3 count strokes #4 swim
Main1 (1200). Fins okay.
Free
2 x 25 K on side
2 x 25 Chg 6
2 x 25 Chg 6 w/3
2 x 50 Swim
2 x 25 3R/3L. Slow down, extend and pause.
2 x 50
(2-4) x 100
Back
2 x 25 K on side
2 x 25 Chg 6
2 x 25 Chg 6 w/3
(1-2) x 50 Swim
2 x 25 Pull (back). Roll hips!
50 or 100 swim
Main 2 (600)
200 Pull
200 Swim
100 Pull
100 Swim
Thursday, Apr 29
This workout was for me, swimming alone.
The 100s are to keep reminding me of my pace for the 1650 at nationals.
I am swimming 200 *** and 200 back in a meet this weekend. The 50s are to practice the pace for the 200s.
Warm-Up (1100)
300 Swim
300 Pull
300 Kick
200 D/S by 25s
Main (1000)
2 x 100 Free on 1:50
12 x 50 on 1:15. Swim as 4 x (3 x 50). Descend 1-2, 3 easy.
2 x 100 Free on 1:50
Cool-Down (100)
Easy 100
Note from Monday, May 3: I ran short on time and didn't finish the workout. When I swam in the meet this past weekend, I certainly wished I had done more to prepare for the 200s!
Monday, May 3, Meter Pool
Some swimmers are swimming in state Sr Games this weekend. We also have a group going to nationals in Atlanta. Triathletes have already starting their season. This was a mixed bag, trying to make it meaningful for all.
Warm-Up (800)
200 Free
100 as (25 S/25 R only/25 S/ 25 L only). Roll and extend.
100 Free
300 as (25K/25D/25S). Fins ok.
100 Swim choice.
Main (900-1800)
3 x (100K, 100D, 200P, 2 x 100 Swim). Swim is quality on 2:00, 2:10, 2:20)
Or (if going to meet)
3 x (50K, 50D, 100P, 2 x 50 Swim) on 2:00 or 2:30)
If time, 25 sprints.
Cool-Down (200)
Easy swim
Monday, May 3, Yard Pool
Warm-Up (1000)
300-400 Swim
Fins optional. Paddles
100 as 25 Rt only/25 Lft only. Be conscious of where your hand is going.
100 Swim. Count strokes each length.
100 Pull. No paddles, count strokes each length.
4 x 75 as 25 long and strong/25 build/25 sprint. Rest 15 seconds after each 75.
Main (1800)
300 as 50 Kick (free or back)/50 Drill (3R-3L, FT drag, chg 3 w/3)
300 Swim
300 Pull
200 as 25 drill/25 swim. Choice.
200 Pull
200 Swim
3 x 100 on 1:20, 1:30, 1:50, 2:00 or 2:05, 2:20 (Pull, Swim, Swim)
Cool-Down (200)
Easy 200
Wednesday, May 5, Meter Pool
I had two workouts today. This one is for distance/conditioning. The next one is a taper workout for those going to the state Sr Games and to Atlanta.
Warm-Up (800)
300 Free Swim
200 Free, K/D by 50s
200 Free Pull
100 as 25 non/25 free
Main (1600-2000)
4 x 25 Count strokes, 5-10 seconds rest.
4 x 50 Descend 1-2, 3-4. On :55, 1:00, 1:10.
3 x 100 Pull on 1:40, 1:50, 2:10.
4 x 100 Swim, steady pace, good effort.
100 D/S by 25
200 Swim, good effort.
6 x 50. Descend 1-3, 4-6.
2 x 200 #1 Pull (fast), #2 Swim (relaxed, long stroke)
Wednesday, May 5, Meter Pool, Taper
Warm-Up (700-1100)
•100-200 Free Swim
•200 Free, K/D by 50s
•100-200 Free Pull
•100-200 Swim, non-free, mix it up
•(3-4) x 50 Kick
•50-100 Pull
Main (600)
24 x 25 Make sure everyone gets 20 seconds rest
•6 are Kick 1/3, Sprint rest 25
•6 are Pull 1/3,Sprint rest of 25
•12 are Swim - odd sprint, even easy
Wednesday, May 5, Yard Pool
Warm-Up (1000)
400 (100 S / 50 D / 100 S/ 50 D / 100 S)
4 x 25 Swim down center line, wide entry, do not “touch” the line.
2 x 50 Swim free. Enter wide, extend, pause, pull with elbows up.
50 Chg 6 free
50 Chg 6 with 3 strokes, free
100 Swim free, use hips to rotate
100 Back (25 Chg 6 / 25 Chg 6 with 3 / 50 Swim)
100 Swim Choice. At least 1 x 25 non-free.
Main 1 (1200)
200 Get time. Moderate. Figure 100 average.
4 x 100 maintaining same average/100
200 Pull. Get time.
4 x 100 Pull. Maintain average.
Main 2 (200-800)
(4-16) x 50. Do in groups of 4: descend 1-3 (same stroke), #4 easy recovery.
Cool-Down
Easy Swim.
Friday, May 7, Meter Pool
I'm never sure when I do time trials, but the swimmers seemed to like the exercise in pacing. This is a variation on Wednesday night's workout in the yard pool. I was able to combine the taper workout with the big workout.
Warm-Up (800-1100)
200-300 Swim
200 D/S by 25
(2-3) x 100 Pull. Increase effort as you get warm-up.
(2-3) x 100 Swim. Concentrate on even pace for 400/800.
Main 1 (300-500)
Pacing exercise:
200 timed. Moderate pace/100 that you can duplicate.
100 timed. As close to ½ time of 200 as possible.
100 timed. Same time as other 100.
Taper group:
100 timed. Distance pace.
50 timed. Fast
50 timed. Fast
Easy 100
Main 2 (200-800)
_ x (4 x 50) #1-3 at even pace, #4 faster. Rest 20-30 seconds and repeat.
Taper group: 50s at easy pace, concentrate on breakout after each push-off
Cool-Down
Easy Swim
Friday, May 7, Meter Pool
Taper workout for me. I coached and then stayed to swim alone. I feel like I’m making progress with sprints.
Warm-Up (1000)
200 Free
200 Free D/S by 25
100 Free
200 Back and ***
200 Back and *** D/S by 25
100 Choice
Main (750)
Do the following 3 times: Back, ***, Free
250 (2 x 25 K, 2 x 25 P, 4 x 25 S, 50 Free easy)
Cool-Down
Easy swim
