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.
Wed, Mar 30
Warm-Up (1100)
200 Swim Free
200 Swim Back with fins or 200 Swim Free w/o fins
200 Kick
200 Swim Free with fins
300 (3 x 100 Pull). Interval for 15 sec rest. #1 with paddles, #2 w/o, #3 either
Main
All Freestyle (1400)
(1) 50 drill/swim; 50 count; 200 at moderate pace; 50 recovery
(2) 50 drill/swim; 50 count; 2 x 100 with 15 sec rest; 50 recovery
(3) 50 drill/swim; 50 count; 4 x 50 with 10 sec rest; 50 recovery
(4) 50 drill/swim; 50 count; 200 or 2 x 100; 50 recovery
OR
Non-free with some free (1000)
(50 drill/swim; 50 count; 2 x 50 with 10 sec rest; 50 recovery) x 4
Can switch strokes each set. One set can be free.
If time, try one from other set.
Cool-Down
150-300 (25 kick/25 drill/25 swim) x 4
Friday, April 1
Warm-Up (800)
Swim 200 free
Swim 100 choice
Pull 100 free without paddles
Swim 100 free
Pull 100 free with paddles
Swim 100 free with paddles
Swim 100 free
Drill Set (200)
50 (practice breaststroke pullout; pull hands to side and glide; think 3-2-1)
~fins on~
100 butterfly kick (2 x 25 w/ brd; 25 on front underwater as far as you can; 25 on back under…)
Timing of the kicks (2) and breathing: modification of the breaststroke pullout – fly with underwater recovery.
a. Pull out to shoulder width, elbows up. Pull wide until hands are at hips, recovery underwater.
b. Breathe at “Y”, when hands are ready to pull back; duck head and follow head underwater, kick; bring arms up underwater (under body), kick again.
c. 50 Try a few times, then try 2 x 25
d. 50 butter/flutter 2 x 25
e. 50 (25 3 rt/3 lft, then 25 3R-1-3L-1)
Main Set (1200-1600)
100 count strokes (free or 50 free/50 non)
200 swim, long stroke (free or alternate non/fr)
300 pull, keep it long
300 swim (free or alt non/fr)
200 50 kick/50 swim, choice
100 swim, good effort
100 drill/swim, recovery
150-300 (3 x 50 descend) x 2
Cool-Down (50-100)
Easy swim
Wed, Apr 6
Warm-Up (800-1000)
200 Swim
200 Free drill (50 of each: K on side / chg 6 / chg 6 with 3 / swim)
100 Fly drill (25 fly with underwater recovery/ 25 rt only / 25 lft only / 25 underwater recovery)
200 Back drill (same as free)
100 *** drill (25 pull with 1 fly kick per stroke / 25 pull w/ fr kick / 25 1 pull, 2 kicks /
25 pull with 2 fly kicks then 2 *** kicks)
200 Swim
Main (1200-1400)
Figuring out your pull
4 x 25 swim free, count strokes ( or two free, 2 choice)
4 x 25 swim free with paddles, count
4 x 25 pull free, w/ paddles, count
4 x 25 pull free, no paddles, count strokes
200 (1 x 50 of each, count: swim, swim w/ paddles, pull w/ paddles, pull w/o paddles)
Be sure to get your time on each 100 (50):
Lanes 4-6:
2 x 100 Pull, with paddles
2 x 100 Swim, with paddles
2 x 100 Pull w/o paddles
2 x 100 swim w/o paddles
Intervals: 1:40, 1:50, 2:05
Lanes 7-8:
3 x 50 of each above (2 are free, 1 is choice)
Intervals: 1:30, 1:50
Cool-Down (200)
4 x 50 Drill/Swim
Friday, Apr 8
Warm-Up (800-1000)
100 Swim, choice
100 Swim free. Think about extension and glide.
200 Pull. 75 Free/25 choice.
~STOP. GET Lane TOGETHER.~
300 (50 Kick/50 Swim), choice.
50 Free swim. Breathe every 4th stroke. Watch hand and elbow – shoulder width, bent elbow.
200 Drill/Swim by 25.
50 Swim, choice.
Main (1000-1800)
Set 1
6 x 50 choice, on interval with 15 sec rest. 200 pace for #1-5. #6 easy, recovery
100 Kick
100 Drill/Swim by 25
Set 2
3 x 100 free or 2 x 100 non-free. Interval for 20 sec rest.
100 Drill/Swim
100 Pull
Repeat Set 1.
300 Swim Free or 200 Swim non-free. Steady pace.
Cool-Down (100)
Easy swim
Monday, Apr 11
100 Swim
200 Pull
~Get lane together ~
300 Kick
400 (4 x 100 Pull; 2 w/ paddles, 2 w/o paddles)
500 (5 x 100 Swim): #1 Swim, #2 Swim with fins, #3 Fins and paddles, #4 paddles, #5 Swim
Lanes 4-7:
400 (8 x 50): descend in groups of 2. On 1:00, 1:05, 1:10, 1:20
300 (25K/25D/25S) x 4
200 Swim, good effort
100 Count strokes
Lane 8 (going to meet on Sat):
300 (6 x 50). Descend in groups of two. On 1:40.
300 (25K/25D/25S) x 4
Cool-Down
Easy swim
Friday, April 15
Warm-Up (600-1000)
100-200 Swim
300-600 (Pull 100/Swim 50) x (2-4)
~Fins on~
4 x 25 (#1 Fly kick w/ brd; #2 underwater recovery; #3 3R-3L; #4 25 deep dive fly. Kick 3-4 times for each arm pull, go underwater when kicking.)
100 Kick. Get kick board at other end.
Main (800 or 1600)
Lanes 4-7 (1600)
400 Swim, moderate pace (1000 or mile pace). Get time. Rest 20-30 after last person.
2 x 200 Aim for each 200 to be equal to ½ your 400 time. Set interval for 20 sec rest.
4 x 100 Aim for each 100 to be ½ your 200 time. Interval for 15 sec rest.
Rest 20-30 sec before 400 swim.
400 Swim, same pace at 1st 400.
Lane 8 (800)
200 Swim. Rest 20 after last person.
2 x 100. On 3:00.
4 x 50 On 1:45.
200 Swim
Wednesday, Apr 20
Warm-Up (1000)
300 Swim
500 (10 x 50). #1-5 K/S; #6-10 D/S. Go when 3rd person finishes.
200 Pull
Main (1800)
Figure average pace per 100 for 500-800. Get 50 average.
►500 (10 x 50) holding pace. Interval for 15 sec rest. :45, :50, :55, 1:00, 1:10
Speed work.
►500 (20 x 25). Choice
Recovery
►200-300 Pull
Quality
►500 (5 x 100). Interval for 30-40 sec rest. 1:50, 2:00, 2:15, 2:40
