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, Jan 5, Meter Pool
Warm-Up (1200)
•300 Swim
•200 Pull
•8 x 50 Count strokes: #1 swim, #3-4 swim w/ paddles, #4-5 pull w/ paddles, #6-7 pull w/o paddles, #8 swim
•200 Pull
•100 Swim, choice
Main (1300)
3 x 100 on 1:40, 1:50, 2:05, 2:15, 2:20, 3:00 (2). Choice.
4 x 50 Concentrate on getting on your side, narrow kicks and breathing correctly. Do 6 kicks before breathing, just turn head, do not lift head.
#1-2 Kick on side (free), #3 Chg 6 very slowly, #4 Chg 6 w/ 3
3 x 100 on same interval or -5. Choice.
4 x 50 #1 50 catch-up; #2 25 C.U./25 swim; #3-4 50 almost c.u.
3 x 100 free
Cool-Down
Easy swim
Wednesday, Jan 5, Yard Pool
This is an adaptation of the morning workout in the meter pool. I was not going to be there for this workout and I tried to simplify things so they could go through it on their own.
Warm-Up (1200)
•300 Swim
•200 Pull
•6 x 50 Count strokes. (#1 swim, #2 pull, no paddles, #3 swim) x 2
•100 Swim
•200 Pull
•100 Swim, choice
Main (1300)
3 x 100 Choice. Pick interval for 15-20 sec rest.
4 x 50 (#1-2 Like change 2. Concentrate on getting on your side and breathing correctly.
Just turn head to breathe, do not lift head. #3-4 Long and slow, glide 2 with a quick breath. Do not turn your head too far.)
3 x 100 on same interval or -5. Choice.
4 x 50 #1 50 catch-up; #2 25 Catch-Up/25 swim; #3-4 50 almost catch-up.
3 x 100 free
Cool-Down (300)
8 x 25 (#1-2 fast, #3-4 easy, #5 fast, #6-8 easy)
Easy 100
Friday, Jan 7
WARM-UP (800-1000)
200-300 Swim, choice
200 25 drill/25 swim, free, catch-up
200-300 Pull
200 50 drill/50 swim, choice
MAIN (1500-1600)
4 x 25, Count strokes on 35, 40, 40, 45, 50
4 x 50 , Even pace on 55, 1:00, 1:10, 1:20, 1:40
3 x 100, Short rest on 1:35, 1:50, 2:05, 2:20, 3:00
300-400, Easy pull Ln 8 and anyone who wants to mix in non-free, go 300.
Everyone else 400. Roll hips, extend and glide.
3 x 100, Same pace or faster than other 100s.
1:35-1:40, 1:55, 2:05, 2:20, 3:00
4 x 50, Even pace on :55, 1:00, 1:10, 1:20, 1:45
4 x 25, Easy Rest 5-10
COOL-DOWN (100)
If time, easy 100
Wednesday, Jan 12
Warm-Up (1000)
100 Free swim
100 choice swim
~fins on~
100 choice swim w/ fins
100 drill/swim by 25
300 50 Kick/50 swim
~fins off~
300 Pull
Main (1300)
Pick a stroke and a goal time for 100
6 x 25 on :35, :40, :45, :55
3 x 50 on 1:00, 1:10, 1:15, 1:30, 2:00
1 x 100 for time
200 Recovery. Kick, Pull, Swim or Drill
Pick a stroke and a goal time for 200
6 x 25
3 x 50
1 x 200 for time
200 Recovery
Cool-Down (100-300)
(2-6) x 50
Friday, January 14
Warm-Up (800-1200)
300-400 Swim, choice. (Ln 8, 200).
300-450 Freestyle. 3 x 50 kick; 3 x 50 pull; 3x 50 swim. Leave on 4th touch. (Ln 8, 2 of each)
300-350 Choice. 3 x 50 kick, 4 x 50 swim (can wear fins for swims). (Ln 8, 3 kick, 3 swim)
Main (1100)
300-400 as 4 x (2 x 50). Two 50’s, descend. Do 4 times. On :55, 1:00, 1:10, 1:20, 2:00.
(Ln 8, 3 times).
200-300 as 6 x 50 d/s. (Ln 8, 4). Free: #1-2 catch-up, #3-4 extend and roll hip out of the way, Back or Free: 3 right/3 left
200 as 4 x 50. I’ll start each lane. Fast!
150 as 3 x 50. Count strokes, choice.
50 Fast
Cool-Down (400)
2 x 50 easy
200-300 Pull
Wednesday, Jan 19
Extra long warm-up today. Some swimmers did the Hour Swim on Sat or Sun. Pool was closed Monday.
Warm-Up (1500)
200-300 Swim
300 (25K/25D/24S)
500 (10 x 50. Go on 4th touch.) #1-4 Kick, #5-8 K/S, #9-10 Drill/Swim)
100 Pull, no paddles, count strokes
100 Pull w/ paddles, count strokes
200 Pull
Main (1200)
4 x 50 on :55, 1:05, 1:15, 1:20, 1:40. Think about a 200 (arms, arms, add kick, kick).
200 Swim. Compare time with total of 4x50s.
8 x 50 Hold pace.
400 as 2 x 200. Stop to check time after 1st 200.
Cool Down
Easy swim
The evening workout had an option on the 8 x 50 to alternate non-free and free. Then they did 100 non-free, 100 free - both fast. Then 200 free recovery.
Friday, Jan 21
Warm-Up (1200)
200-300 Swim, choice
100 (4 x 25). #1,3: Breathe on rt only; #2,4: Breathe on left only.
500 (10 x 50). #1-6 Kick, #7-10 D/S. I’ll start you, then give you an interval after #1.
Lane 8: 3 Kick; 3 D/S
200 Count strokes (50 pull w/o paddles, 50 pull w/ paddles, 50 swim w/ paddles, 50 swim w/o)
200 Pull
Main (600, 800, 1300, 1600)
Ln 4: 16 x 100 on 1:45
Ln 5: (15-16) x 100 on 2:00
Ln 6: (13-14) x 100 on 2:15
Ln 7: 3 x 100 free on 2:20; 1 x 100 non-fr on 2:40; 2 x 100 free on 2:20; 2 x 100 non on 2:40
Ln 8: 2 x 100 free on 3:00, 1 x 100 non-fr on 3:15, 1 x 100 fr on 3:00, 2 x 100 non on 3:15
Cool-Down
Easy swim
Monday, Jan 24
Warm-Up (1100)
200-300 Swim, choice
100 free as 50 catch-up/50 swim
200 as 4 x 50. 1st 50: almost catch-up. 2nd and 3rd 50: roll into extension, hold extension as opposite hand passes hip and returns to almost catch-up. Last 50 swim w/ same extension.
I’ll start each lane so I can make comments/suggestions.
~Fins on (optional)~
100 backstroke as 50 kick (arms extended, move hips) / 50 change 6 (show hips)
100 as 2 x 50 backstroke. 1st 50: chg 3 (roll to show hips); 2nd 50 swim w/ rotation.
~Fins off~
300 Pull as 50 back (rotate hips) / 100 free / 50 back / 100 free
Main (1400)
4 x 50 kick freestyle (board optional, fins optional) on :55-1:00, 1:00-1:05, 1:10, 1:15, 1:20, 2:0
6 x 50 pull freestyle on :50, :55, 1:00, 1:10, 1:15
3 x 100 swim freestyle on 1:30, 1:40, 1:45,1:50, 2:15
2 x 50 kick backstroke. Same interval as kicking free.
4 x 50 backstroke swim (fins optional). If absolutely necessary, can go back/free.
3 x 100 swim, choice on 1:40,1:50, 1:55, 2:10.
Cool-Down
6 x 50 easy (d/s and swim)
