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, Aug 27, Meter Pool
Warm-Up (1100)
~Stop after each 100 or 50. Keep lane organized and together.~
400 Free (100 Swim / 50 Almost catch-up / 100 Swim / 50 3R only-3-3L only / 100 Swim)
~Fins on. Slow and easy – do drills correctly. ~
200 Free (50 Kick on side / 50 change 6 /50 change 6 with 3 / 50 change 3 with 3
100 Back (25 change 6 / 25 chg 6 with 3 / 50 swim – move hips)
150 (6 x 25 sprint with fins on. 2 butter/flutter, 2 back, 2 free.)
50 (25 breaststroke pull with butterfly kick / 25 breaststroke pull with freestyle kick)
~Fins off.~
50-100 breaststroke kick with board
50-100 (1-2) x 50 breaststroke swim with glide.
Main (600-1000)
(3-4) x 100 on 1:40, 1:55, 2:05, 2:10, 2:20, -
(2-3) x 100 on 1:35, 1:50, 2:00, 2:05, 2:15, 2:55
(1-2) x 100 on 1:30, 1:45, 1:55, 2:00, 2:10, 2:50
1 x 100 under 1:25, 1:40, 1:50, 1:55, 2:05, 2:45
Cool-Down (200-400)
200 Pull
100-200 Pull or swim
Monday, Aug 30
Our usual pool for morning workouts is closed for maintenance. Two groups were meeting informally to swim together – one in a yard pool, one in meter pool. No coach on deck for this workout. I swam with them at the yard pool.
**If you come in late, don’t start at the beginning. Find out where your lane is and join in at that point. **
Warm-Up (650-1000)
200-300 Swim
150-300 (2 or 4) x (25K / 25 D/ 25 S). Choice
300-400 (6-8) x 50. Odds are kick; evens are swim. Choice.
Main (1600)
**Keeping an even pace. All free. Rest approximately 20 seconds between parts. Keep lane
together. Depending on time, you may not be able to finish. Do as much as you can. This
isn’t about speed, it’s about maintaining the correct technique.**
100 Swim
200 Swim
300 Swim
400 Pull
300 Swim
200 Swim
100 Swim
Cool-Down (100)
4 x 25 easy swim
Mon, Aug 30, Yard Pool
Warm-Up (650-1000)
This is the same warm-up as this morning.
200-300 Swim
150-300 (2 or 4) x (25K / 25D / 25S)
300-400 (6-8) x 50 Odd are kick; evens are swim.
Main (1200-1750)
4 x 50 Drill/Swim. ( #1-2 Chg 6; #3-4 Chg 6 with 3 strokes) Fins ok. (200)
4 x 50 Drill/Swim. Fins off. (#1-2 Catch-up, #3-4 Fingertip drag) (200)
(4-6) x 50 Swim (free) on: :50, :55, 1:00, 1:10, 1:20 (200-300)
(6-8) x 50 Pull (free). Think about long stroke. (300-400)
(4-6) x 50 Swim (free). (200-300)
(3 x 50) Backstroke. Drill/Swim. Fins ok. #1 chg 6, #2 chg 6 w/ 3, #3 chg 3 (150)
(2-4) x 50 Backstroke. Swim. Fins if needed. On: 1:00, 1:10, 1:20, 1:30 (100-200)
50 Swim choice
Cool-Down (150)
Easy swim
Wednesday, Sept 1
Warm-Up (900)
100 Swim
100 Pull
100 Kick
200 Swim w/ fins
200 Kick with fins or 100-150 breaststroke kick
200 Pull
Main (1500)
(3-4) x 100 Free. Set interval for at least 15 sec rest.
2 x 100 Free. Don’t stay together, everyone rest 5-10 seconds.
12 x 50 (Descend 1-3 same stroke, #4 is easy choice.) x 3. Can change stroke for each set.
Set interval for non-free/choice for first 2 sets. Everyone do free on 3rd set.
12 x 25. (4 pull, 4 kick, 4 swim). #1 is brst, #2 is bck, #3 fr, #4 choice for pull, kick, swim
Rest 10 sec after each 25.
Cool-Down (100-300)
Easy 100 swim
Easy 200 pull if time
Friday, Sept 3
Warm-Up (1200)
100-200 Swim free.
100-200 Swim 75 free/25 non-free
200 Kick.
8 x 50 (25 drill/25 swim). Mix up strokes and drills. Fins ok.
4 x 25 (Fins, paddles: odd right arm only, even left arm only.)
4 x 25 (Fins off; get buoy. Pull, count strokes. Try to feel the water on your hand and forearm.)
Main (1400)
3 x 100 (25 catch-up, 75 free). Add 5 sec to normal interval for 100s.
6 x 50 Kick. Interval: :55, 1:00, 1:10 ? Decide on interval after 1st 50.
4 x 25 Swim. Count strokes. Try to feel the catch at the top of the stroke.
3 x 100 Pull (25 backstroke/75 free). Same interval as above?
3 x 100 Swim (25 non-free/75 free)
4 x 25 Swim, choice. Good stroke.
Cool-Down (200)
4 x 50, choice
Sat, Sept 4, Yard Pool
I swam alone yesterday due to wind and rain from hurricane in the morning. I expect to swim alone again today, so am making the workout a little shorter (hoping I will do it all).
Warm-Up (8 x 100)
1. Free
2. 25 non-free/25 free
3. Pull free
4. Pull 25 non/25 fr
5. Kick free/fly
6. Kick back
7. Kick ***
8. Swim choice
Main (12 x 100)
4 x 100 swim
4 x 100 pull
4 x (50 pull/50 swim)
Wed, Sept 8
Warm-Up (1000)
200 Swim, free
100 Swim, 25 non-free/25 free
200 Pull, free
100 Pull, 25 non/25 fr
300 Kick (100 free/fly, 100 back, 100 ***)
100 Swim, choice
Main
The twelve 100s below are not about speed. The purpose is to experience muscle fatigue and keep going. (1200)
3 x 100 Free, swim. Interval for 15 sec rest
2 x 100 Pull. Same interval.
2 x 100 Kick.
2 x 100 Swim
1 x 100 Pull
1 x 100 Kick
1 x 100 Swim
(4-8) x 50. Do in groups of 2 x 50, one stroke for both. Can change stroke after each group of 2. Do at least one set non-free and one set free. Set interval for 10-15 sec rest. (200-400)
Cool-Down (100)
Easy 100 swim
