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, Nov 17, Yard Pool
This is similar to last Friday's workout for the meter pool. I made the distances a little longer for those going all free.
Warm-Up (1200)
200 Swim
200 (25 catch-up/25 swim)
100 (4 x 25 count strokes, rest 5-10)
100 (4 x 25 pull, count strokes, no paddles)
Choice:
100 swim
100 (25 drill/25 swim, no fins)
~Fins on~
400 (50 Kick/50 Swim)
Main (1500-1800)
Set 1. Everyone did this.
Set 2
Those going all free:
4 x 50
1 x 100
Those going non-free (same stroke or IM):
3 x 50
1 x 100
Everyone does the rest.
200 (25 drill/25 swim), choice
Repeat Set 2
200 Pull
Repeat Set 1
Friday, Nov 19, Meter Pool
Usually the five lanes we have are divided by speed. Today I paired the first two lanes and the next two lanes. One lane was free; one was non-free. I had to make the intervals a little slower to accomodate the variety of swimmers. The 5th lane is for my 80+ year oldss and new swimmers. I modify each set for them.
Warm-Up (1100)
200 Free swim
200 Free pull
200 (25D/25S) free, no fins
200 Kick, choice, fins ok
100 Choice swim
100 Choice pull
100 (25D/25S) choice
Main (1400)
300 (2 x (3 x 50)) #1-2 descend, same stroke. #3 easy, choice. Can change stroke for 2nd set.
300 (3 x 100 free on 1:40, 1:50, 2:00, 2:15, 2:50)
300 (2 x (3 x 50) like before)
200 (2 x 100 free as before)
200 (4 x 50) #1 easy, #2-3 descend, #4 easy
100 choice
Cool Down
Easy swim or pull
Thanksgiving Workout, 2010
I adapted Kerry O'Brien's workout. Since we only swim 1 hour, I had to cut it back quite a bit. I spent way too much time adding graphics, but the swimmers liked it.
Appetizer (700)
Swim 300, Kick 200, Pull 200
Set I – Veggies (900)
Succotash (A mixture of Strokes)
Swim 4 x (25/25/50)
• 25s on :40, :45
• 25s are different, non-free
• 50 is choice on 1:00, 1:10
Yams
Swim 4 x (75/50)
• All free
• 75s on 1:15, 1:30
• 50s on :55, 1:05
• Descend last two 50s
Set II – Turkey (450)
Swim 6 x 75
• Go on 4th touch
• #1 fly/back/brst #2 all free
#3 back/brst/free #4 all free
#5 fly/back/brst #6 all free
Set III – The Stuffing (300)
4 x (25 kick, 50 drill/swim)
• 25s are underwater dolphin on back, then back
• 50s are choice
• Go on 4th touch
Set IV – Pumpkin Pie or Pie with Whuppin’ Cream
(200):
Swim 8 x 25
• 2 fast, 1 easy, 2 fast, 3 easy on :40, :45
Monday, Nov 29
Warm-Up (1100)
100 Swim
100 Pull
200 Swim
200 Pull
200 Kick
300 (25K/25D/25S)
Main (Arrange lanes by free/non-free)
Free: Establish pace and hold it. (1500)
6 x 50 on interval for 10 sec rest
4 x 75
3 x 100
2 x 150
1 x 300
If time, 4 x 50, choice.
OR
Non-free: (1050-1150)
4 x 50, same stroke
4 x 75 (25 free/25 non/ 25 free). Can mix strokes.
2 x 100 (#1 is non, #2 can be anything)
1 x 150 (50 non/50 free/50 non)
1 x (200 or 300, depending on time). Think about stroke.
Wednesday, Dec 1
Warm-Up (1100-1500)
200-400 Swim. (75 free/25 non or drill)
200-400 Pull. (4-8) x 50. #1 free, use hips and glide. #2 back, use hips and roll, #3 25 br/25 fr.
Repeat #1-3. #7-8 are choice pull.
100 Swim, choice.
200 Kick. (4 x 50). #1 ***, #2 free, #3 fly w/ brd or dolphin on back, #4 back
200 Swim. 50 free/25 back/50 free/25 ***/50 free
8 x 25 #1-2 ***; #3-4 free; can put on fins for 5-8; #5-6 fly, #7-8 back
Main (400-1000)
4 x 100 free on interval for 10-15 sec rest
3 x 100 free or 2 x 100 non-free (same interval, if non-free, do #1,3 only)
2 x 100 Pull free, fast
1 x 100 Swim, choice
Cool-Down
Easy d/s by 25.
Monday, Dec 6
This is an adaptation of one of Tall Paul's workouts. We only swim an hour, so I had to do some modifications.
Warm-Up (800-1200)
10 minute swim, choice
600 (12 x 50)
#1-3 Swim/Kick
#4-6 Drill/Swim
#7-9 Descend
#10-12 Hold pace of #9
Main (1300-1900)
800 (2 x 400) #1 (25 drill/75 swim) x 4, continuous
or #2 (75 swim/25 Kick) x 4, continuous
600 (2 x 300)
300 (12 x 25) #1-3 kick, #4-6 drill, #7-9 descend, #10-12 like #9
400-800 (2-4) x 200 #1 (25 drill/75 swim) x 2
#2 (75 swim/25 kick) x 2
Repeat if time.
Wed, Dec 8, Meter Pool
This is another workout from Tall Paul, except the warm-up. The 100s with fins and paddles was great. They liked the added speed, but got tired with the added effort.
Warm-Up (800)
300 Swim
200 Pull
200 (4 x 50 drill); #1 6 kick switch, #2 6 kick switch w/ 3 strokes, catch-up, glide 2
100 Swim
Main (1800)
300-600 (3-6 x 100), choice. You can mix it up.
Ln 4: 6x100 on 1:45, Ln 5: 5 x 100 on 2:05, Ln 4: 4 x 100 on 2:15, Ln 5: 4 x 100 on 2:20, Ln 8: 3 x 100 on 3:00
400 (8 x 50), kick. Odds easy, evens fast. I’ll start each lane.
600 (3-6 x 100), free with fins and paddles.
Ln 4: 6 x 100 on 1:35, Ln 5: 6 x 100 on 1:50, Ln 6: 4 x 100 on 2:00, Ln 7: 4 x 100 on 2:05, Ln 8: 3 x 100 on 2:45
200 (8 x 25). #1-2 build, #3-5 fast, #6-8 easy
Cool-Down
Easy swim
Friday, Dec 10
This was a very successful workout. The swimmers liked that there was purpose for each set.
Warm-Up (1000)
700 (200 Swim / 50 Pull / 100 Swim / 100 Pull / 50 Swim/ 200 Pull)
300 (25K / 25 D/ 25 S)
Main (1500)
4 x 25 Free. Swim down center line, keep pull outside the line (100)
1 x 50 Free, fast, timed (50)
2 x 50 Descend. Choice (100)
4 x 25 Count strokes, choice. Rest 5 sec. (100)
4 x 50 Even 200 pace, choice. Discuss how to swim a 200. (200)
100 25 catch-up/25 free (100)
8 x 50 Steady pace, free. Discuss how to pace 400. (400)
(2-4) x 100 Pull (200-400)
1 x 50 Choice, fast, Timed (50)
Cool-Down (100-200)
Easy swim
