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.
Monday, Dec 13
Warm-up (1100)
200 Swim, free
400 (4 x 100, rest 10-15 sec, 50 Kick/50 Swim). #1 fr or ***; #2 back; #3 free or fly; #4 free
100 Swim. IM or choice
300 Pull (100 free w/ glide; 50 back; 50 br or br/fr; 100 free)
100 Swim, choice
Main (1400)
100 (2 x 50 on :55, 1:00, 1:10, 1:15, 1:45). Think about 200 pace.
200 (4 x 50, keep times as close as possible, about 30 sec rest). 1:10, 1:15, 1:25, 1:30, 1:50.
150 Recovery (25 L only/25 R only/50 3R-3L/50 3R-3-3L)
200 (4 x 50, as even as possible w/ 20 sec rest). 1:00, 1:05, 1:15, 1:20, 1:40.
150 Recovery (50 catch-up/50 almost c.u./50 glide 2)
200 (4 x 50 even pace with 10 sec rest). :50, :55, 1:05, 1:10, 1:30. This is not easy!
200 Recovery. Easy pull.
200 (4 x 25 choice on :40, :45, :50, :50, :55); 2 x 50 same stroke, choice)
Cool-Down (100-300)
50 Drill or Kick/50 Swim
Monday, Dec 13, Yard Pool
Warm-up (1100)
300 Swim, free
400 (4 x 100, rest 10-15 sec, 50 Kick/50 Swim). #1 fr or ***; #2 back; #3 free or fly; #4 free
300 Pull (100 free w/ glide; 50 back; 25 br; 25 br or fr; 100 free)
2 x 50 on :50, :55, 1:00, 1:10 Think about a pace for a 200. Choice
Main (1600)
100 (2 x 50 on :55, 1:00, 1:10, 1:15, 1:45). Think about 200 pace.
200 (4 x 50, keep times as close as possible, about 30 sec rest). 1:05,1:10,1:15, 1:20
100 Recovery (25 catch-up/25 swim)
200 (4 x 50, as even as possible w/ 20 sec rest). :55, 1:00, 1:05, 1:15
100 Recovery (4 x 25 count strokes)
200 (4 x 50 even pace with 10 sec rest). :45, :50, :55, 1:05
200 Recovery. Easy pull.
500 (10 x 50 at 500 pace)
Cool-Down (100-300)
Easy swim or 25 D/ 25 S
Wednesday, Dec 15
Warm-Up (1300)
300 (25 drill/25 swim). Drills: 1st 100 catch-up, 2nd 100 3R-3L, 3rd 100 Wave.
200 Swim choice
~Get lane together. Fins ok.~
300 (6 x 50 kick) on 1:05, 1:10, 1:15, 2:00
200 (25 chg 6/25 swim). Free or back.
300 Swim. Choice. 1st 100 with fins; 2nd 100 with fins and paddles, 3rd 100 paddles
Main (1500)
4 x 50 to set up 200 pace. On :50, :55, 1:00, 1:20, 1:50
200 free for time. Keep splits even (that doesn’t mean to descend). Get pace on 1st 50. (I took splits and gave everyone a chart with splits.)
100-200 Pull, recovery.
Good steady, moderate pace on each part:
100 on 1:35 or 1:40, 1:50 or 1:55, 2:05, 2:15, 2:50
200 on 3:10, 3:40, 4:10, 4:30, 5:40
300 on 4:45, 5:30, 6:15, 6:45, -
200
100
Friday, Dec 17
Warm-Up (900)
300 (50 swim/25 drill), choice.
400 (2 x 200) Pull. Rest 15. 2nd faster than 1st .
4 x 50. #1 Ride the glide, #2 Extend and bend, #3 Roll, #4 practice all or non-free.
Main (1600)
4 x 100 (#1-2 are choice; #3-4 are free). Think about pace for a 400.
1 x 400 Free. I timed everyone and figured their avg/100.
8 x 50 (#1-4 are choice; #5-8 are free). Pace for 400.
2 x 200 (#1 is free; #2 is choice)
Cool-Down (100-300)
4 x 25 count strokes
200 easy swim
Monday, Dec 20
We did the same workout in the morning and evening. These splits are for the meter pool. We had 30 at the morning practice, in 5 lanes. It worked out since everything was on an interval. The larger number was due to a yearly Christmas breakfast after practice. One of our swimmers puts on a real feast.
Warm-Up (1200)
300-400 Swim
16 x 50 on 1:00, 1:05, 1:15, 1:20, 1:50
#1-4 Pull free, #5-6 Pull choice, #7-12 Kick/Swim, #13-14 Swim w/ fins, #15-16 Swim
Main (1400)
Try to set pace on first set and hold that pace. Rest 60 sec between sets.
5 x 100 on 1:35, 1:45, 1:50, 2:00, 2:20
4 x 100 on 1:30, 1:40, 1:45, 1:55, 2:15
3 x 100 on 1:25, 1:35, 1:40, 1:50, 2:10
2 x 100 on 1:20, 1:30, 1:35, 1:45, 2:05
Cool-Down (100-400)
? x 100 (odd d/s by 25, even swim)
Wed, Dec 22 - The 12 days of Christmas.
I print a workout for each lane, with graphics. We did the same workout in the morning and evening.
No practice on Dec 24; the pool was closed for a city holiday.
On the twelfth day of Christmas your true love (aka coach) gave to you …
WARM-UP (1050)
12 Drummers Drumming. 12 lengths or 300 Free for warm-up.
~Fins On~
11 Pipers Piping. 11 lengths or 275 of 25 K/25 S.
No board (on back or side). Will end up at other end.
10 Lords a Leaping. 10 x 25 Swim. Rest 10-15 sec
~Fins off after #3~
#1-2 Fly or Free #7-8 Free
#3-4 Back or Free #9-10 Choice
#5-6 *** or Free Will still end at deep end.
9 Ladies Waiting. Count strokes.
(1+2+3+2+1=9) or think of it as 25, 50, 75, 50, 25. Choice.
Will end up back at shallow end. Rest 10 sec.
MAIN (1150 or 1550)
8 Maids a Milking.
8 x 50 on :50, :55, 1:00, 1:15. Choice.
#1-2 descend, #3 easy, #4-5 descend, #6 easy, #7-8 descend
7 Swans a Swimming. Free on :50/1:30, :55/1:40, 1:00/1:50, 1:05/2:00, 1:15/2:30. Can substitute 50s for the 100s.
#1 50 Pull #3 50 Swim #5 50 Pull #7 50 Swim
#2 100 Pull #4 100 Swim #6 100 Pull
6 Geese a Laying. 6 lengths - drill/swim, choice.
5 Golden Rings. 5 x 100 or 5 x 50 (Check time to decide.)
On 1:30, 1:45, 2:00 (1:00), 1:20, 1:50
COOL-DOWN (250)
4 Calling Birds. 4 lengths easy
3 French Hens. 3 lengths (free/non/free). At deep end.
2 Turtle Doves 2 lengths glide 2.
1 Partridge in a Pear Tree. 1 x 25, “perfect stroke.”
Total: 2450 or 2850
Monday, December 27
Because of all the days we missed due to the holidays and weather, I am not sure if we ever did this or not. Obviously, I need to post more often.
Warm-Up (1000)
400 (100 Swim, 50 Kick, 50 Drill) x 2. Put on fins after 1st 100.
300 Pull (50 w/o paddles, count; 100 w/o paddles; 50 w/ paddles, count; 100 with paddles)
300 (6 x 50. One arm ½ way of each length (bk, fr, or fly)
Main
•Lanes 4,5,6 (1600) Free:
You should have an idea of what pace you can hold for 800-1000.
Intervals: 3:10 or 3:20, 3:40 or 3:50, 4:00 or 4:15
200 Swim
200 Swim with fins
200 Swim
200 Swim with paddles
200 Swim
Intervals: 1:35, 1:50 or 1:55, 2:05
100 Swim
100 Swim with fins
100 Swim
100 Swim with paddles
100 Swim
•Lanes 7,8 (850):
Choice, but all 100s are the same stroke.
100 Swim
100 Swim with fins
100 Swim
100 Swim with paddles
100 Swim
Choice. All 50s are the same stroke.
50 Swim
50 Swim with fins
50 Swim
50 Swim with paddles
50 Swim
•Everybody, if time: 4 x 25 fast. Go on 4th touch (min 15 sec rest)
Cool-Down (100-300)
(2-6) x 50, choice, easy.
Wednesday, December 29, yard pool
Warm-Up (1100-1300)
*200 Swim (Lane 5: 300?)
*200 Pull (Lane 5:300?)
*200 Kick
*200 Free Drill: 50 Kick on side; 50 Change 6 (6 kicks on side); 50 Change 6 with 3 strokes; 50 Change 3 with 3 strokes.
*200 (25 drill/25 swim). Choice of drill; choice of stroke
*100 Swim, choice
Main (1400-1800)
*(3-4) x 100 as (50 Kick/50 Swim). Fins ok. On 1:30 or 1:40, 1:40 or 1:50, 1:50 or 2:00, 2:10 or 2:15
*(3-4) x 100 as (25 drill/75 swim). No fins. Same interval or add 10 sec.
*(3-4) x 100 Pull on 1:20, 1:35, 1:40, 1:50, 2:10
*(3-4) x 100 Swim. Try to hold even pace. Add 5 sec to pull interval.
*4 x 50 Choice swim (preferably non-free, but can do free). On :50 or :55, :55-1:00, 1:05-1:10, 1:15-1:20
Cool-Down (100-200)
Easy swim
Monday, Jan 3
1) 100 Swim
2) 75 Swim/25 Catch-Up
3) 50 Swim/50 Glide 3
4) 25 Swim/75 3R-3-3L
~Stop. Get lane together. Put on fins.~
~From now on. Stop and regroup after each 100.~
5) 50 Chg 6 / 50 Chg 6 with 3 strokes / 50 Chg 3 / 50 Chg 3 with 3 strokes
6) 75 Catch-up / 25 Swim
7) 50 “L” Drill Backstroke/ 50 Swim Back
8) 25 *** Pull w/ dolphin K / 75 Swim Free
~Keep fins on. Stop after each part.~
9) 100 Swim, choice
10) 300 Kick
11) 300 Pull. Fins off.
12) 300 Swim with paddles
13) 100 Free/100 non free/100 Free
Continuous for 300.
14) 6 x 50 Swim
Set interval for 10-15 sec rest.
15) 4 x 25 count; 4 x 25 build; 4 x 25 fast
16) 300 Swim, choice.
