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.
Friday, June 11, Meter Pool
This is an adaptation of the workout the evening group did on Monday.
Warm-Up (700-900)
200-300 Swim
300 (25 K/25D/25S), choice
200-300 Pull
Main (1600)
300 as 6 x 50 (25 3R-3L/25 swim). Interval for 10-15 sec rest.
100 w/ good stroke, not all out (choice)
300 as 3 x 100 Pull, descend
100 w/ good stroke, not all out (choice)
300 as 50 c.u./100 swim/50 ¾ c.u./100 swim
100 w/ good stroke, not all out (choice)
300 as 3 x 100 steady pace
100 w/ good stroke, faster than other 100s (choice)
Cool-Down (400)
200 Kick
200 Swim
Monday, June 14, Meter Pool
Warm-Up (400-700)
200-400 Swim
200-300 Pull
Main 1 (600)
100 Kick (2 x 25 back on side; 2 x 25 free on side)
100 Kick (50 free or fly w/ brd; 50 back w/ arms extended)
100 Pull (50 free – roll; 50 back), no paddles
100 chg 6 w/ 3 strokes (50 back, 50 free)
4 x 50 Swim (#1, 2 back or free/back; #3,4 free)
Main 2 (600)
2 x ( 4 x 25, 2 x 50, 1 x 100). First time back or free, second time free)
Go when 4th person touches.
Main 3 (300-400)
100-150 Kick. (*** – 100, Free – 150)
~Fins on~
50 *** pull w/ body dolphin, Do no bend knees!
50 *** pull w/ free kick – “fast hands.”
~Fins off~
100-150 (2 x 50 breaststroke or 3 x 50 free)
Cool-Down (100-500)
200 swim as 75 free/25 non
200 pull as 75 free/25 choice
100 swim, choice
Monday, June 14, Meter Pool
Warm-Up (400-700)
200-400 Swim
200-300 Pull
Main 1 (600)
100 Kick (2 x 25 back on side; 2 x 25 free on side)
100 Kick (50 free or fly w/ brd; 50 back w/ arms extended)
100 Pull (50 free – roll; 50 back), no paddles
100 chg 6 w/ 3 strokes (50 back, 50 free)
4 x 50 Swim (#1, 2 back or free/back; #3,4 free)
Main 2 (600)
2 x ( 4 x 25, 2 x 50, 1 x 100). First time back or free, second time free)
Go when 4th person touches.
Main 3 (300-400)
100-150 Kick. (*** – 100, Free – 150)
~Fins on~
50 *** pull w/ body dolphin, Do no bend knees!
50 *** pull w/ free kick – “fast hands.”
~Fins off~
100-150 (2 x 50 breaststroke or 3 x 50 free)
Cool-Down (100-500)
200 swim as 75 free/25 non
200 pull as 75 free/25 choice
100 swim, choice
Monday, June 14, Yard Pool
Warm-Up (900-1200)
200 Swim, free
100 Pull, free
100 Kick, free
100 Kick, back
100 Pull, all back or mix back and free
100-200 Swim, all back, or mix back and free
50-100 Kick, ***
50-100 with fins. Pull *** with body dolphin, pull *** with free kick.
100-200 Swim. All *** or mix *** and free
Main (1500)
3 x 100 Swim free with fins
3 x 100 Pull free w/o paddles
3 x 100 Swim free
3 x 100 Pull free w/ paddles
3 x 100 Swim free
Cool-Down (100-400)
(2-8) x 50. Alternate d/s and swim.
Wednesday, June 16, Meter Pool
Warm-Up (600-1000)
200-300 Swim
100-200 (25K/25D). Kick on side. Drill is Change 3 (3 kicks on side). Fins ok.
100-200 (25D/25S). Drill is Change 3 w/ 3 strokes. No fins.
(4-6) x 50 Swim. Descend 1-2, 3-4, 5-6
Main Lanes 4-6 (1500)
5 x 100 Swim
4 x 100 Pull w/ paddles
3 x 100 Swim
2 x 100 Pull w/o paddles
1 x 100 Swim
Main Lanes 7-8 (1050)
4 x 75 Swim (25 free/25 non-free/25 free)
4 x 75 Pull with paddles
3 x 75 Swim (25 non-free/25 free/25 non-free)
1 x 25 Easy Swim
2 x 75 Pull w/o paddles
1 x 50 Swim.
Cool-Down
Easy Swim
Wednesday, June 16, Yard Pool /Friday, June 18, Meter Pool
I wrote the workout for Wed night in the yard pool, but lightening closed the pool so I used the workout for
Friday morning.
Warm-Up (1000-1100)
300-400 Swim
~Fins OK~
100 Kick on side (50 Bk/50 Fr)
100 One-arm. 25 Rt only/25 Lft only. Count strokes
~Fins Off~
100 (25 catch-up/25 swim/25 almost c.u./25 swim)
(4-8) x 50, choice (:55, 1:00, 1:10, 1:20)
Main (1600)
~Fins ok~ Kicks are free w/ brd or backstroke.
4 x 100 25K/75S, 25S/25K/50S, 50S/25K/25S, 75S/25K. Kick changes each time.
~Fins off~
4 x 200. No paddles. 50S/150P, 50P/50S/100P, 100P/50S/50P, 150P/50S.
4 x 50. Choice. Descend 1-2, 3-4
4 x 25 Count strokes.
1 x 100. Pair off and count for each other.
Cool-Down (200)
2 x 25 Fast. Rest 10 seconds.
6 x 25 Easy.
Monday, June 21, Meter Pool
Warm-Up (600-1000)
•400 Swim (75 free/25 choice) Lane 8: 200 Swim (75 free/25 choice)
•600 as 3 x (4 x 50) Lane 8: 2 x (4 x 50)
In each set of 4: #1 is pull, #2 is kick, #3 is drill/swim, #4 is swim.
First set of 4 is non-free for everyone. The other 2 sets are choice.
Main #1 – freestyle (300-600)
Lanes 4-5
200 Swim, 2nd 100 faster than 1st
200 Pull
200 Swim
Lanes 6-8
100 Swim, 2nd 50 faster than 1st
100 Pull
100 Swim
Main #2 (400-600) #1 fins ok.
25 1-arm opp breathe/25 swim OR 25 fly/25 free
No fins on #2-4
#2 25 4R-4L/ 25 swim OR #2 25 back/25 free
#3 glide 2 OR #3 25 ***/25 free
#4 100 free OR 100 IM
Ln 4: 2 x 100 swim
Ln 5: 1 x 100 swim
Ln 6: 1 x 100 swim
Main #3 (150-300)
(2-4) x (3 x 25) 25 count, 25 build, 25 sprint
Cool-Down (100-300)
Easy swim
Monday, June 21, Yard Pool
Warm-Up (1000)
200 Swim, free
200 Pull, free
200 Kick, free (100 on side, 100 w/ brd)
100 (with fins). 50 one arm, opp br / 50 swim
100 Swim (fins optional) 25 back / 25 free
200 Swim, choice
Main 1 (1400-1600)
3 x 50 Swim, free, glide 2
3 x 50 Pull, free, descend
2 x 50 Pull, free, fast
4 x 50 Drill/Swim (2 catch-up,2 ¾ catch-up)
6 x 50 Pull
8 x 50 Swim, odd choice, even free. Hold pace on evens.
(2-6) x 50, choice. Descend in groups of 2.
Main 2 (100-200)
Swim 100 or 200 at moderate pace, good stroke, choice
Cool-Down (100-200)
(4-8) x 25
Wednesday, June 23, Meter Pool
Warm-Up (900)
100 Swim
200 Pull
100 Swim
200 as 2 x (25 K on side, chg 6, chg 6 w/ 3, swim)
100 as 2 x (25 catch-up, 25 swim)
200 Swim
Lanes 4-6
Main (1600)
400 Swim, get your time
200 Pull
200 Swim, should be ½ time of 400
4 x 100 Odd kick, even swim (w/ fins)
8 x 50 as 2 x (#1 non-free or 3R/3L, #2-4 descend)
Lanes 7-8
Main (1000-1200)
200 Swim, non-free
200 Pull, free
100 Swim, different stroke than 200
3 x 100 Odd kick, even swim
(4-8) x 50 as (1-2) x (#1 D/S, #2-4 descend)
Cool-Down (100-300)
100-300 Pull or Swim
Wednesday, June 23, Yard Pool
Warm-Up (1000)
200-300 Swim
4 x 25 Swim, count. Rest 5-10.
4 x 25 Pull, count. Rest 5-10.
200 Pull. Long stroke.
200 Swim. Free, back, or combination. Streamline/kick off walls. No stroke before flags.
100 IM.
Main (1600)
4 x 100 #1 2 x (25 catch-up/25 swim) #2 Swim #3 Glide 2 #4 Swim
4 x 100 Pull #1-2 Long, #3-4 Faster
4 x 100 #1 2 x (25 3R/3L, 25 swim) #2 Swim #3 same as 1 #4 Swim
4 x 100 Swim
Cool-Down (200)
4 x 50 Easy
