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, May 4
Warm-Up (1000)
Get lane together after each part of W.U.
300 Swim
300 (25K/25D/25S)
300 Pull
100 (4 x 25, choice, count strokes)
Main (1500)
300 (12 x 25 count strokes). #1-2 Swim free, #3-6 Pull free, no paddles,
#7-10 Pull free w/ paddles, #11-12 choice swim.
300 (4 x 75, either all free or 25 free/25 non/25 free. 1st one count strokes, descend 2-4).
Do all 4 the same. Rest about 20 seconds.
300 (3 x 100, pull) on 1:40, 1:50, 2:05, 2:15, 2:40
300 (6 x 50, descend 1-3, 4-6). Can change strokes after 3. On :55, 1:00, 1:05, 1:15, 1:45
300 (3 x 100 swim), same interval as pull.
Cool-Down (300)
300 easy swim
Friday, May 6
This turned out to be a great workout. Swimmers were tired, but felt good about their times. Because of the difference in speed for the 5 lanes, I was able to time each lane on the 4 fast 100s.
Warm-Up (1000)
200 Swim
200 Kick
200 D/S by 25
200 Pull
200 Swim (25 non-free/25 free)
Main 1 (1100)
100 Swim, fast
100 Easy, recovery
4 x 25 fast, on :40, :40, :45, :45, :55
100 Swim, fast
100 Easy, recovery
2 x 50 fast on 1:00, 1:00, 1:15, 1:15, 1:40
100 Swim, fast
100 Swim, recovery
4 x 25 Pull, same interval
100 Swim, fast
100 Swim, easy
Main 2, if time (300)
Pull 300 Steady pace
Cool-Down (200-300)
(4-6) x 50 Easy
Monday, May 9
This was also a great workout and very different. We have 5 wide lanes. Since there were 19 present, I was able to split the group into 2 heats. 10 swam at a time and the other group counted, using the lap counters. It was a new experience for some to swim with a counter.
Warm-Up (1100)
100 Swim, free
100 Swim, 25 back or free/25 free
100 Swim, 25 *** or free/25 free
200 Pull
200 (150 Swim *** or free/50 kick). Free – put on fins for kick only. Kick same stroke.
200 (150 Swim back or free/50 kick). Back – wear fins, Free – put on fins for kick only.
200 (150 Swim/50 kick). Free – wear fins.
Main (1600)
(2-5) x 100 Pull. Everyone to finish around the same time.
400 Swim, 2 groups. Each group count for other group. Use counters.
300 (25K/25D/25S)
8 x 50, choice.
Wednesday, May 11
Warm-Up (1100)
*200-400 (75 free swim / 25 non-free or 25 chg 3 with 3 strokes). No fins.
~Fins on~
*Freestyle Drills (200)
50 Kick on side, free. Left arm extended on 1st 25, then right extended on 2nd. Face in the water.
50 Change 8. Do not count kicks until you are on your side.
50 Change 6 with 3 strokes
50 Swim as if doing change 2. I want to see you on your side.
*Backstroke Drill (200)
Repeat same drill as above. On kicks, face is out of the water.
* Butterfly drills (150)
50 Kick with board
50 4 right/4 left arm
50 Swim or butter/flutter (3 stroke minimum)
*Breaststroke drills (100)
25 *** arms with free kick / 25 free swim
~Take off fins~
50 *** swim with 3 count glide.
50 Swim, choice
Main (1600)
200-400 (8, 6, 4) x 50 freestyle
200 (4 x 50) backstroke (if you need to, you may use fins)
200 (4 x 50) (breaststroke, 25 ***/25 free, or all free)
200-400 (8,6,4) x 50 free
200 (4 x 50) (butterfly, 25 fly/25 free, or all free)
200 (4 x 50 choice)
Friday, May 13, Meter Pool
Warm-Up (800)
800 (100 Swim/50 catch-up/100 swim/50 Kick/100 swim) x 2
Main for lanes 4-6 (1800)
6 x 100 on 1:50, 2:00, 2:10 (longer interval to finish getting warm-up)
5 x 100 on 1:45, 1:55, 2:05
4 x 100 on 1:40, 1:50, 2:00,
3 x 100 on 1:35, 1:45, 1:55
Main for lanes 7-8
3 x 100 on 2:30, 3:00
4 x 75 on 2:00, 2:30
4 x 50 on 1:30, 2:00
8 x 25 on :45, :55 2 are d/s, 2 are k/s, 2 are sprint, 2 are easy
Monday, May 16, Meter Pool
Warm-Up (1000)
100 Swim
200 Pull
300 Kick
200 Drill/Swim by 25
100 Pull
100 Swim
Main (1500)
Rest 1-2 min between each 200 or broken 200.
200 Free, distance pace
4 x 50 Choice, same stroke for all 4. Freestylers – same pace as 200; non-free, try for 200 pace
On :50, :55, 1:00, 1:20, 1:50
200 Free, same pace as 1st 200
2 x 100 Choice, same stroke for both. On 1:35, 1:45, 2:00, 2:30, 3:15
200 Free
50-100-50 on :55-1:40, 1:00-1:50, 1:05-2:05, 1:25-2:30, 2:00-4:00
Easy 100
200 Choice
Cool-Down (100-200)
(4-8) x 50 Drill/Swim or Count strokes
Monday, May 16, Yard Pool
Warm-Up (1200)
100 Swim
200 Drill/Swim by 25
300 Pull
200 Swim (75 free/25 non-free)
100 D/S by 25
(2-6) x 50 (2-pull; 2-d/s; 2 swim)
Main (1500)
4 x 100 Free, even pace. On 1:20, 1:30, 1:40, 1:50
4 x 50 Choice. #1 easy recovery. #2-4 descend on :55, 1:00, 1:10
3 x 100 Free, even pace
3 x 50 Choice . #1 easy recovery. #2-3 descend
2 x 100 Free, Descend
2 x 50 #1 easy, #2 fast
1 x 100 Free. Fast
1 x 50 Choice. Fast
Cool-Down (100-200)
(4-8) x 50 Drill/Swim or Count strokes
Wednesday, May 18, Meter Pool
Warm-Up (1000)
300 (100 swim / 100 d-s / 100 swim)
300 Pull
400 (8 x 50), 1-3 Kick/ 4 Swim / 5-7 Kick / 8 Swim
Main (1500)
4 x 100 Free, even pace. On 1:40, 1:55, 2:05, 2:15, 3:00. or #1 non-fr, #2 rest, #3 non, #4 fr
4 x 50 Choice. #1 easy recovery. #2-4 descend on :55, 1:00, 1:10
3 x 100 Free, even pace or #1 non-fr, #2 rest, #3 non-fr
3 x 50 Choice . #1 easy recovery. #2-3 descend
2 x 100 Free, Descend or #1 fast, #2 recovery
2 x 50 #1 easy, #2 fast
1 x 100 Free. Fast
1 x 50 Choice. Fast
Cool-Down (100)
Easy swim
