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, May 26, Yard Pool
Warm-Up (550-800)
200-300 Swim
200 Count strokes (2 x 25, 3 x 50). Use hips, extend.
150-300 as (1-2) x (25-50-50-25). Rest 10-15 sec. Long stroke, check time on 50s.
Main 1 (broken 1650)
4 x 100 Establish pace for mile swim.
300 Pull
300 Swim
4 x 50 Same pace as 100s above
Maintain pace for:
200 Swim
150 Swim
100 Swm
Main 2 (200-600)
Easy 200 Pull, recovery
2 x 200 Pull, descend
Cool-Down (100-200)
Easy swim
Friday, May 28, Meter Pool
Warm-Up (600-900)
300 as (100 free/50 choice) x 2
(1-2) x 200 Pull. Rest 15 seconds.
(4-8) x 25 Count strokes. Rest 5-10.
Main 1 – Fins on for stroke work.
Butterfly (150)
2 x 25 Body Dolphin. Arms out front, initiate movement from your head/shoulders.
Small sculling motion to breathe.
2 x 25 Butter/Flutter. 4 fly strokes, then can switch to free. Butt up when hands enter.
2 x 25 Butterfly as far as you can, then free (min of 4 strokes).
Back (200)
3 x 25 Kick (Rt side, Lft side, Back w/ arms extended).
2 x 25 Chg 6 w/ 3 strokes. Get on side!
3 x 25 Backstroke swim.
Main 2 – Fins are optional, but not needed. (600-1200)
(2-4) x ( 3 x 50 one stroke, 1 x 100, 1 x 50)
Triathletes: 3 x 50 establish pace, 1 x 100 good effort, 1 x 50 easy)
Non-free: 3 x 50 hold same pace, 1 x 100 easy, 1 x 50 fast)
Cool-Down (100-300)
100 Pull/100 Swim, repeat as time permits.
Wednesday, June 2, Yard Pool
Warm-Up (600-900)
300 as (100 free/50 choice) x 2
(1-2) x 200 Pull. Rest 15 seconds.
(4-8) x 25 Count strokes. Rest 5-10.
Main 1 – Fins on for stroke work (350)
Butterfly
2 x 25 Body Dolphin. Arms out front, initiate movement from your head/shoulders.
Small sculling motion to breathe.
2 x 25 Butter/Flutter. 4 fly strokes, then can switch to free. Butt up when hands enter.
2 x 25 Butterfly as far as you can, then free (min of 4 strokes).
Back
3 x 25 Kick (Rt side, Lft side, Back w/ arms extended).
2 x 25 Chg 6 w/ 3 strokes. Get on side!
3 x 25 Backstroke swim.
Main 2 (1000)
6 x 50
1 x 100
4 x 50
1 x 100
2 x 50
2 x 100
Cool-Down (200-700)
Pull (1-2) x 200
Swim easy 300
Friday, June 4, Meter Pool
Time trials today, ending w/ relays!
Warm-Up (800)
200 Swim
200 Pull
200 K/S by 50
2 x 50 Pull, rest 10
2 x 50 Swim, rest 10
Main (800)
200 for time (3 heats)
Recovery: 100 kick, 200 pull
100 for time (3 heats)
Recovery: Easy swim
Relays (6 teams of 4 each)
Cool-Down (50-100)
Easy swim
Note: Not much yardage, but everyone left happy. It was worth the time to let everyone measure progress.
Monday, June 7, Meter Pool
Warm-Up (600-800)
200-300 Swim
200 Kick
200-300 Drill/Swim by 25s
Main 1 (600)
2 x (2x 100 Pull, 1 x 100 Swim). Comfortable interval. Today is recovery for triathletes.
Main 2 (600).
5 x 50 free at 200 pace. If you go non-free – go all 5 same stroke.
100 easy
5 x 50 choice. Same as above, can change stroke.
Cool-Down (500)
4 x 25, try one of each stroke?
300 easy pull
Easy 100 swim.
Monday, June 7, Yard Pool
Warm-Up (800-1000)
200-300 Swim
300 (25 K/25D/25S), choice
200-300 Pull
100 Free – roll hips, extend, pause, catch.
Main (1600)
300 as 100 free/25 3R-3L/100 free/25 3R-3L/50 free
100 w/ good stroke, stroke, not all out
300 as 3 x 100 Pull, descend
100 w/ good stroke, not all out
300 as 50 catch-up /100 swim/50 almost catch-up/100 swim
100 w/ good stroke, not all out
300 as 3 x 100 stead pace
100 w/ good stroke, faster than other 100s
Cool-Down (400)
200 Kick
200 Swim
Wednesday, June 9, Meter Pool
This workout was very successful. Swimmers couldn't believe they had gone 16 x 100 because there was specific instruction for each set.
Warm-Up (800-1000)
200-300 Swim
200 Kick
200-300 Pull
200 as 25 Drill/25 Swim, choice
Main (1600)
4 x 100 aerobic, not out of breath
~rest 20-30 between sets~
4 x 100 at aerobic threshold; faster than 1st set, not all out
4 x 100 pull, aerobic threshold
2 x (2 x 100). Descend 2, descend 2. Should get tired on 2nd 100.
Cool-Down (400)
300 as 25K/25D/25S
100 easy swim
Warm-Up (800-1100)
200-300 Swim
300-400 as (6-8) x 50 Pull, free. Concentrate on technique.
200-300 (25 3R/3L, 25 swim), back or free. Fins ok.
100 Kick on back
Main 1 Backstroke and Freestyle (500)
50 Kick back on side
50 chg 6 (get on side!)
50 chg 6 w/ 3
~Fins off~
50 backstroke pull. Roll!
50 backstroke swim
50 Kick free on side
50 chg 6 (get on side!)
50 chg 6 w/ 3
~Fins off~
50 free pull. Roll!
50 free swim
Main 2 (800-1200)
2 x 50, 1 x 100
4 x 50, 1 x 200
4 x 50, 1 x 200, pull
2 x 50, 1 x 100
Cool-Down
Easy 200 swim
