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.
Friday, June 17, Meter Pool
Warm-Up (1000)
200-300 Swim. Push off, at least 4-5 dolphin kicks underwater, swim rest of each length.
200 Free. (50 full c.u., 50 almost c.u.,) x 2
Flip turn practice w/ noodle.
Step 1: Noodle in front. Tuck tightly and do a somersault inside the noodle. Do not use your hand. Use abs to do flip.
Step 2: Noodle in back; arms are straight and elbows locked. Kick to wall flip.
Next try this with 2 buoys (weightless hands).
100 Free. Almost c.u. with flip turns.
Fins on.
100 kick: 1st 50 back. 2nd 50 back, free w/ board, fly w/ board.
50 back swim, hands enter in wide “V” at 10 and 2 on clock. Little finger enters first, but hand should be facing down, not sideways. Roll hips, but little rotation from shoulders.
100 kick – as above
50 back swim, with or without fins
Fins off.
100 free: 50 one arm with kickboard, 50 swim
Main (1500)
300-500 as (6-10) x 50 #1 25 full c.u./25 almost c.u. ; #2-3 Almost c.u. descend
#4 25 free/25 back; # 5 back. Repeat.
200 Pull, free. Almost c.u.
200-400 (2 x 50 choice, 1 x 100 choice) x 2
200 Pull, free. Almost c.u.
200 as 8 x 25. Each 25, one thing to think about: 1-head pos and breathing, 2- wide entry, 3-elbows up, 4- narrow kick, 5- short pull, 6- perfect stroke, 7- back entry pos, 8-bk
Cool-Down (100-200)
Easy swim or pull
Monday, June 20
Warm-Up (1200)
200-300 Swim, choice. On free, think about ¾ c.u.
100 Free. 25 full c.u., 50 ¾ c.u., 25 full c.u.
300-400 Pull (3-4) x 100. ¾ c.u. Rest 15 sec. Gradually get faster while holding stroke.
~Fins on~
200 Kick, choice.
50 one-arm free w/ board.
50 Backstroke Kick. Arms out in streamline, turn hips 3 on each side. Get the feel of hip
movement w/o shoulder movement.
50 one-arm back. Bring shoulder out before recovery.
50 back swim.
Main1 (1200)
200 as 8 x 25. Each 25, one thing to think about: 1-head pos and breathing, 2- wide entry &
recovery, 3-elbows up, 4- narrow kick, 5- short pull, 6-c.u., 7-8 perfect stroke, ¾ c.u. execpt
breath.
4 x 100 free: 1:30, 1:35, 1:45, 1:55, 2:05, 3:30
50 easy.
4 x 25 build, choice. Rest 5-10.
4 x 75 free, free/non/free. Rest 15.
50 easy
4 x 25 build
Main2 (300)
Pull 2 x 100, 2 x 50
Cool-Down (100-200)
Easy swim
Wed, June 22
Warm-Up (1300)
▪10 x 50. Make sure last person gets 10 sec rest. #1-2 swim, #3 four rt only/four left only, #4 swim, #5 full catch-up (keep kick small), #6 swim, #7 25 full c.u./25 swim, #8-10 choice
▪4 x 100. Go on 4th touch.
#1 pull with paddles, #2 swim with paddles, #3 pull w/o paddles, #4 swim w/o paddles
▪100 free with wide fingertip drag (semi-circle). Think about extension of arm.
▪Fins okay. 4 x 75. Rest 10-15. (25 kick free or fly with brd/25 swim (choice)/25 back kick)
Main (1200)
Ln 4-5: 3 x (1 x 50 fast; 3 x 100; 1 x 50 easy)
Ln 6-7: 3 x (1 x 50 fast; 2 x 100; 1 x 50 easy)
Ln 8: 3 x (2 x 25 fast; 1 x 50 fast; 1 x 50 easy)
Cool-Down (100-300)
Easy pull
Friday, June 24
Warm-Up (1100)
200-300 Swim
200-300 Pull
200-300 50 Kick/50 Swim
100 Free – review technique. 1st 25: start from Superman position, wide entry
2nd 25: ½ head out / ½ swim
3rd 25: full c.u.
4th 25: almost c.u.
Stand up, show box position. Float with arms in this position (elbows up, hand and forearm vertical), hand/arm to surface, back to vertical. This is movement for ***/fly.
Stand on first line, breaststroke pull into wall. Keep hands in front of nose.
Split into 2 groups: Open water swimmers and pool only swimmers.
Open Water: swim 50, 3-abreast
Pool: Start in middle of pool, swim 50 with good flip turns.
Main1 (800)
50 backstroke – hand out with thumb first, arm straight, hand in little finger first (palm down),
bend elbow (keep close to side), never let fingers point down. Roll hips as hand enters.
(2-3) x 50 free
50 breaststroke – short pull, squeeze elbows, you must glide, pull hips down to kick
(2-3) x 50 free
100 easy. 25 ***/25 free/25 back/25 free
(4-6) x 50. Alternate 50 choice/50 free
Main2 (500)
200 free pull or 150 pull as 2 (50 free/25 non)
~Fins on~
2 x 100 IM (fly is 3 rt/3lft, can add full if you want; back swim; *** with flutter kick)
100 choice
Cool-Down (100)
Easy swim
Monday, June 27, Yard Pool
Warm-Up (1200)
200-300 Swim
200-300 Pull
200-300 50 Kick/50 Swim
100 Free – review technique. 1st 25: start from Superman position, wide entry
2nd 25: ½ head out / ½ swim
3rd 25: full c.u.
4th 25: almost c.u.
200 Swim as 50 choice/50 free
Main (1200-1800)
Back, Fly or Free
100 as 2 x 50 (25 one arm only/25 swim).
100 as 2 x 50 descend
200 as 2 x 100
*** or Free
***: 2 x 50 (25 1P/2K and 25 2P/1K); Free: 2 x 50 (25 full c.u./25 swim)
2 x 50 descend
2 x 100
IM or Free
2 x 50 IM: Drill fly/back and ***/free; Free: Fingertip drag with wide semicircle recovery
2 x 50 descend
2 x 100
200 Pull. Build from recovery to moderate.
2 x 100 Pull. Descend.
200 Swim, choice, moderate.
Cool-Down (100-200)
Swim easy, choice.
Friday, July 1
Warm-Up (800)
200 free swim. Almost catch-up, glide, use hips.
200 free pull. Same as above.
300 as 4 x (25K / 25D / 25S)
100 swim, choice. Free and back – use hips. *** and Fly – use body dolphin.
Main (1200-1500)
You will timed on 3 200s (lanes 2-6) or 3 100s (lanes 7-8). Keep this in mind when you are setting your pace.
3 x 100 to establish pace. Free.
Timed 200 or timed 100. Free.
4 x 75 to maintain pace. Can go free/non/free or non/free/non.
Timed 200 or timed 100. Choice.
6 x 50. Hold pace or descend 1-3, 4-6. Can mix it up.
Timed 200 or timed 100. Choice.
Intervals:
Lane 4: 1:45, 1:15, :50
Lane 5: 1:55, 1:30, 1:00
Lane 6: 2:05, 1:40, 1:05
Lane 7: 2:30, 2:10, 1:30
Lane 8: 3:15, 2:30, 1:45
Cool-Down (100-200)
25 drill/25 swim
Wednesday, July 6
Warm-Up (1000-1200)
300 free. (25 fullcatch-up / 75 swim)
300 pull. (75 free / 25 back). Remember to roll your hips on back pull. Wide entry.
300 50 Kick / 50 Swim, choice.
100-300 (2-6) x 50 as drill/swim. Choice stroke and choice drill. Rest 10-15 after each 50.
Main (1200-1600)
300-400 (6-8) x 50 on :55, 1:00, 1:10, 1:20, 1:40. Get in lane according to time and stroke.
Will switch back to usual lanes after this.
300-400 (3-4) x 100 all free. On 1:30, 1:45, 2:00, 2:15, 2:50. This should be tight interval.
600-800 (12-16) x 50. (5 or 4 Kick; 5 or 4 Pull; 4 or 6 Swim).
Ln 4: 1:30, 1:00, 1:00; Ln 5: 1:30, 1:05, 1:05; Ln 6: 1:30, 1:15, 1:15
Ln 7: 1:40, 1:20, 1:20; Ln 8: 2:00, 1:50, 1:50
Cool-Down (100-200)
Easy swim.
Friday, July 8
Warm-Up (1300-1700)
10 minute swim, choice (300-600)
500 as 10 x 50 Drill/Swim. #1-2 One only free; #3-4 Full c.u.; #5-6 FT drag, wide recovery;
#7-8 Change 3 (back or free); #9-10 2 count glide (*** or free)
~Fins on~
300-400 as (3-4) x 100 Kick, choice. I’ll start each lane. Change lanes according to fins.
100 easy swim, choice, with fins
~Fins off~
100 easy swim, choice
Main (600-1200)
300-600 (2 x 100 pull, 1 x 100 swim) x 2. On 1:40, 1:50, 2:00 or 2:05, 2:15, 2:45
300-600 (1 x 100 pull, 2 x 100 swim) x 2
Saturday, July 9
This is a workout that I did on my own. I am beginning my taper for Auburn.
Warm-Up (1000)
200 swim, free
300 mix drill and swim (100 back, free, ***)
500 as 10 x 50. #1-6 K/D/S, #7-10 build
Main
Back (250)
50 K
50 P
2 x 25 S
2 x 50 S
*** (250)
50 K
50 P
2 x 25 S
2 x 50 S
Free (400)
50 K
2 x 50 P
2 x 25 S
4 x 50 S
Cool-Down (100)
Easy swim
Monday, July 11
Warm-Up (900)
200 swim
100 (2 x 50 Kick)
200 (2 x 100 Kick)
100 (2 x 50 Pull)
200 (2 x 100 Pull)
100 Drill (5 rt only/5 left only/swim rest of 25 – 4rt/4lft/swim rest – 3rt/3lft/swim – 2 each)
Main (1200-1800)
300 as 100 swim/100 pull/100 swim
300 as 50 drill/100 swim/50 drill/100 swim
300 as 100 pull/100 swim/100 pull
300 as 3 x 100 on 1:40, 1:55, 2:10, 2:30, 2:45 (15-20 sec rest)
300 swim, long and strong
If time, 300 pull, long and strong
Cool-Down (100-200)
4 x 50 count strokes
