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.
Tuesday, Jan 25
I don't coach on Tuesday, but wanted to mention this workout. Coach Karen Mickunas had her swimmers do a warm-up and then the broken 1650 workout which many of you are familiar with. You go 11 lengths (275), rest 10-15, 10 lengths (250), etc. When you have gone from 11 to 10, you have done 66 lengths or 1650. You can subtract your rest and get an approximation of a time for 1650. I didn't do that workout because I counted for a few more people who wanted to do the One Hour Swim. After practice, Karen and I swam. We didn't want to do all free so we used the 1650 outline and got creative.
I mention this because those of you who swim alone can create an easy workout if you have an outline for the main set. For instance, 500, 400, 300, 200, 100 gives you a 1500 set. For this 1650 we did the following.
11 lengths (275) pull
10 (250) free swim
9 (225) pull
8 (200) IM
7 (175) modified IM. 25 fly/25 free/25 back/25 free/25 ***/25 free/25 choice
6 (150) 50 back/50 ***/50 free
5 (125) Kick
4 (100) Kick
3 (75) fly/back/***
2 (50) easy swim
1 (25) easy choice
Friday, Jan 28
Part of the workout will be swimming in a meet in 2 weeks. I am starting some speed work with them, but keeping up distance with others. You will notice that there are choices in the main set.
Warm-Up (1000)
300 swim (200 free/100 choice)
200 (25 swim/25 catch-up). Scull out so pull is shoulder width
100 free, almost catch-up
300 as (4 x 75) - 25 Drill / 25 Swim/ 25 Drill, choice.
4 x 25 Build/sprint on :30, :40, :45, :55
Main (1200)
►3 x 100 freestyle. Rest exactly 10 sec after each 100. Do not wait for anyone else. Put more effort into each one.
OR
1 x 100 free moderate, rest 10 sec, fast 50 non-free, wait until others come around again, 1 x 100 free moderate.
►6 x 50 free, steady pace, on :55, 1:05, 1:15, 1:20, 1:45
OR
3 x 50 non-free fast on 1:50, 2:10, 2:30, 2:40, 3:00. Do 1,3,5 of what freestylers do.
►1 x 300 free, good effort
OR
1 x 200 non-free, steady pace
►Easy 100 or 200 to get lanes together
►Make 3 groups. Time everyone on 50 choice. Repeat if time.
Cool-Down
200-300 pull or swim, easy
Monday, Jan 31
Again, there are choices for those going to the meet and those not going. Intervals for 100s should allow 15 sec rest. Intervals for 50s should allow at least 30 sec rest.
Warm-Up (700)
100 swim free
100 (25 c.u./25 swim)
100 (25 drill/25 swim) choice
100 swim choice
~STOP. GET LANE TOGETHER.~
100 bk, fly, or fr (kick 3-4 dolphin underwater, breathe as you surface, do 8 fast kicks, swim)
100 bk, fly, or fr (1-arm for ½ way, swim rest)
100 swim (build/sprint/build/sprint)
Main (1100-1800)
4 x 100 (descend 1-2, 3-4), choice
6 x 100 (descend 1-3, 4-6) free OR 6 x 50 (descend 1-3, 4-6)
4 x 100 pull free OR (4 x 50, pull ½ of each length, then swim. No buoy, let feet drag.)
4 x 100 free descend 1-4 OR 2 x (2 x 25, 1 x 50)
Cool-Down
(2-3) x 100 (25 drill or count/25 swim, choice)
Wed, Feb 2
There is a meet in 2 weeks. That's why there are 2 main sets.
Warm-Up (800)
100 Swim
100 Kick
100 D/S by 25s
2 x 25 Breathe on rt / Breathe on lft
6 x 25 Push-off/streamline/kick/swim after pass flags
300 (25-50-75-75-50-25). Swim. Count. May change strokes.
Main (1700)
Compare times for Swim and Pull at each distance.
400 Swim
400 Pull
200 Kick
200 Swim
200 Pull
100 Kick
100 Swim
100 Pull
OR
Main (800)
6 x 25 (2 sets of 3 x 25). I’ll time you.
2 x 50 Fast, with at least 1 min rest
100 Pull, easy
6 x 25 from middle; work on turn and streamline
1 x 100, fast
100 Kick, social
4 x 25, choice
Cool Down
4 x 50, easy
Friday, Feb 4
Lane 7-8 are swimmers who are going to a meet.
Warm-Up (900)
200 Swim free
100 (5 rt only/5 lft only) free or back. Breathe on both sides!
100 Swim free or back
200 (25K / 25S)
300 Pull
Main 1 (500)
300 (6 x 50 Kick) on 1:05, 1:10, 1:15, 1:20 (Lane 8: 4 x 50 on 2:00)
200 or 100 easy swim
Main 2 (600)
Intervals - 1:55, 2:05, 2:15, 2:20, 3:00
3 x 100 Comfortable pace. No one should be out of breath.
3 x 100 A little faster. Same interval, but swims should be faster.
•Lane 7,8: 3 x 50 comfortable pace. 3 x 50 faster. 1:30, 2:00
Main 3 (500)
10 x 50 in groups of 2. May swim free, non-free, pull or kick.
Intervals are 1:00, 1:10, 1:20.
•Lanes 7-8: 25s from the blocks
If time, other lanes use blocks also
Cool-Down
Easy swim or pull.
Monday, Feb 7
Warm-Up (800-1000)
200-400 Swim
300 (25 Drill/25 Count/50 Swim) x 3
200 (25 Kick on side/25 Chg 6/25 Chg 6 with 3 strokes/25 Swim) x 2
100 Swim, think about streamline off walls
Main (1500) OR (850 for Meet swimmers)
4 x 100 Pull OR 4 x 50 even or descend
2 x 100 Swim OR 2 x 50 fast
3 x 100 Pull OR 3 x 50
2 x 100 Swim OR 2 x 50
4 x 50 Kick
200 Swim (moderate) OR 100 Swim
Cool-Down (200)
4 x 25 Count
100 Easy Swim
Wednesday, Feb 9
Everybody did sprinting today and it went well. The broken 100 was good, even the distance swimmers liked it.
Warm-Up (600 - 1200)
200 Swim (Lane 8 go 100 of each)
200 Pull
200 Kick
200 D/S by 25
~Get lane together~
2 x 200 Swim, descend. Those going to meet: 2 x 100 descend, freestyle (this is w.u.)
On 3:15, 3:40, 4:10 for 200s. On 2:30, 3:00 for 100s
Main (1200)
200 as 8 x 25 Count strokes. IM order/2 of each. Can sub free.
200 moderate swim. Keep stroke count low. Choice (IM is good).
300 as 12 x 25. (1) Fly Kick w/ brd; (2)-(3) Fly w/ underwater recovery;
(4) butter-flutter. Take at least 2 strokes fly, breathe, 2 more strokes; (5) – (12) Choice, fast
300 easy swim. Count strokes on 1st 25 of each 100
100 Broken 100. Three groups. 1st grp on :30; 2nd grp on :40; 3rd grp on 50
100 moderate swim.
If time, another round of 4 x 25.
Cool-Down (100-200)
(2-4) x 50 Drill/Swim
Friday, Feb 11
Warm-Up (600-1000)
100-300 Swim
300 (25K/25D/25S)
200-400 as (4-8) x 50.
#1 Streamline, kick 8 kicks after you surface, swim the rest of each length
# 2-#3 12 ½ fast; 12 ½ easy for each length
#4-#5 descend; #6-#8 repeat first 3.
Main (1600)
8 x 50 at distance pace, aerobic, on :55, 1:00, 1:10, 1:15
200 drill/swim by 25. Drill is fingertip drag. Recovery
4 x 100 aerobic on 1:40, 1:50, 2:05, 2:15
4 x 50 pull. Recovery
2 x 200. Hold pace established above.
OR
Those going to meet. Do 25s off the blocks with turn. Then go home.
Cool-Down
Easy swim
Monday, Feb 14, Yard Pool
This is a combination of the Friday morning and Monday morning workouts. This group meets at night, just Mon and Wed.
Warm-Up (1100)
600 (100 Swim/50 Kick) x 4
~fins off~
200 (4 x 50) choice, count strokes
300 Pull
Main 1 (700)
~fins on, all freestyle~
100 (25 swim/25 K on side) x 2
100 (25 swim/25 chg 6) x 2
100 (25 swim/25 chg 6 with 3) x 2
~fins off, still freestyle~
100 (25 swim/25 chg 3 with 3) x 2
100 almost c.u.
100 swim
100 pull
Main 2 (1000)
8 x 50 at distance pace, aerobic, on :50, :55,1:00, 1:10
4 x 100 aerobic on 1:20, 1:35, 1:40, 1:45, 1:50, 2:15
1 x 200. Hold pace established above.
Cool-Down (200)
200 swim, choice
