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.
Wow. I got a little behind in posting workouts. We had house guests and I got caught up in last minute preparations for Atlanta. I'm getting caught up now.
I had a great time and swam well in Atlanta until the last day. I had some asthma problems on Sunday and had a terrible 500. Oh well, there will be other opportunities.
Monday, May 10, Meter Pool
Several swimmers participated in triathlons or a swim meet this weekend. Consequently, I am including a long warm-up.
Warm-Up (800-1100)
200-400 Swim
200-300 Pull
300 as 25K/25D/25S, choice
100 as 4 x 25 count strokes, choice
Main 1 (800-1300)
(6-10) x 50 at distance pace
(5-8) x 100 same pace
Main 2 (?)
All lanes: Fast 25s
Cool-Down
Easy swim
Monday, May 10, Yard Pool
Warm-Up (800-1000)
•300-400 Choice, mix it up
•(2-3) x 100 IM. #1 drill, #2 Swim (fly, back, ***, free), #3 Swim reverse (fr, br, bk, fly)
•6 x 50 Drill/Swim. Choice stroke and drill.
Main (1200-1800)
3 x 100 on 1:25, 1:35, 1:55, 2:00, 2:20
300 Swim
3 x 100 on 1:20, 1:30, 1:50, 1:55, 2:15
300 Swim
3 x 100 Pull
300 Pull
If time, 8 x 25. Odd sprint, even easy
Cool-Down (100-300)
Easy Swim
Wed, May 12, Meter Pool
Warm-Up (1200)
100 Swim
200 Pull
300 D/S by 50
300 K/S by 50 (fins ok)
200 Pull
100 Swim
Main (1500)
8 x 75 (2 as K/D/S, 2 as S/D/S, 2 as Pull, 2 as Swim) on 1:15, 1:20 or 1:25, 1:30, 1:40
200 Swim Moderate
10 x 50 (2 Count, 2 Glide2, 3 Pull, 3 Swim) on :55, 1:05, 1:15
2 x 100 Descend
If time, 8 x 25 (odd fast, even easy)
Cool-Down
Easy Swim
Friday, May 14, Meter Pool
Warm-Up (800-1000)
200 Swim
200 Pull, moderate
100 Swim
200 Pull, faster than 1st 200 Pull
100 no fins (25 chg 3 bk or fr / 25 c.u. fr or 25 br with 3 ct glide / 25 3R,3L bk, fly or fr / 25 swim choice)
200 Swim, choice
Main (1600)
400 Swim, long and smooth
2 x 50 easy
3 x 100 at same pace on 1:30, 1:45, 2:05, 2:15
2 x 50 easy
2 x 100 Swim, same pace or non-free
2 x 50 easy
200 Swim, same pace or non-free
2 x 50 easy
100 Swim, choice
Cool-Down (100-200)
Easy Pull or Swim
Monday, May 17, Meter Pool
Warm-Up (800-1000)
300 Swim (100 free/50 non-free) x 2
(1-2) x 200 Pull (75 free/25 non-free)
100 free, glide2
100 count strokes
2 x 50 descend, rest 10
Main 1 (500)
(2-4) x 25 kick ***
(1-2) x 50 *** pull w/ butterfly kick
(2-4) x 25 pull *** (1 in sitting position, others in prone, streamline position)
2 x 25 swim br with long glide
(1-3) x 50 good effort, ***
Main 2 (600-900)
2 x 100 descend on 1:30, 1:50, 2:05, 2:20
1 x 100 easy, recovery
Repeat 3 x 100 pull
Repeat 3 x 100 swim
Cool-Down (100-300)
(2-6) x 50
Wednesday, May 19, Yard Pool
Warm-Up (800-1000)
300-400 Swim
200-300 as (50 3Rt/3Lft, 50 Swim)
200 as (25 finger-tip drag, 25 swim)
100 Swim, “perfect” stroke
Main (1200-1800)
▪(4-6) x 100 Swim on 1:20, 1:30, 1:50, 2:00, 2:20 Adjust interval if necessary.
~rest 30 sec~
▪(4-6) x 100 Pull, same interval
~rest 30 sec~
▪(4-6) x 100 Swim, same interval or can adjust ±5 sec.
Cool-Down (100-300)
Easy swim.
