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, July 13
Warm-Up (900)
200-300 Swim
200-300 Pull
50-100 (2-4) x 25 *** kick, with board
50-100 (2-4) x 25 *** swim (1) pull with noodle
(2) swim with noodle (3), (4) swim with glide: P,K.G(2)
100 2 x 50 (1) ***/free or all free (2) back/free or all back
Main (1500)
3 x 100 (fins ok) 50 kick/50 swim, choice
200 Swim, choice
3 x 100 (fins optional) 25 kick, 25 drill, 50 swim Choice
200 Swim, choice
3 x 100 (no fins) (25 catch-up/25 almost c.u.) x 2 Free
200 Swim, free
Cool-Down (200)
4 x 25 Count strokes
100 Easy
Wednesday, July 13, Yard Pool
The previous workout was for the morning group in a meter pool. This one is for the night group in yard pool. I generally have both groups do the same workout, but since the morning meets 3 x week and the night meet 2 x, I sometimes use parts of several morning workouts for the evening group.
Warm-Up (1200)
200 Swim, choice
300 (50 kick /50 swim)
200 Alternate 25 full c.u. / 25 almost c.u.
100 Back (2 x 25 Kick, 2 x 25 Swim). Think: Head, hips, hands.
200 Alternate 25 back/ 25 free
200 Pull (long and strong)
Main (1500)
400 Moderate swim, get time, figure avg/100
200 (4 x 50). Interval for 10-15 rest
200 swim, maintain avg/100
300 (3 x 100). Interval for 15-20 sec rest.
400 Get time again.
Cool-Down
Easy swim
Friday, July 15 Meter Pool
Warm-Up (1000)
400 (150 Swim/50 drill/150 swim/50 drill)
300 Pull (100 easy, 200 build) Rest 10-15 between 100 and 200.
200 Kick, choice
100 Swim, choice
Main (1500)
4 x 50 Choice on :55, 1:05, 1:15, 1:30, (Ln 8: 3 x 50 on 2:00)
4 x 100 Free on 1:35, 1:50, 2:05, 2:15, (Ln 8: 2 x 100 on 3:30)
3 x 50
3 x 100 Free on 1:30, 1:45, 2:00, 2:10, 2:40, (Ln 8: 2 x 100 on 3:20)
2 x 50
2 x 100 Free on 1:25, 1:40, 1:55, 2:05, 2:30
1 x 50
1 x 100
Cool-Down (100-200)
Easy swim
Monday, July 18, Meter Pool
Warm-Up (1000)
200-400 Swim
200-300 Pull
100-200 Kick
100 Drill/Swim by 25, choice
Main (1500)
(5-10) x 50 Free. L4: 10 on :50, L5:9 on :55, L6: 8 on 1:00, L7: 7 on 1:10, L8: 5 on 1:30
(3-8) x 50 Pull Free. Same intervals. L4:8, L5:7, L6:6, L7:5, L8:3
(3-6) x 50. Odd drill or non-free. Even free.
Drills: 5R/5L, 4R/4L, 3R/3L.
L4: 6 on 1:05, L5: 6 on 1:10, L6: 5 on 1:15, L7: 4 on 1:20, L8: 3 on 1:50
(3-4) x 50 Choice. Note interval, most will do free.
L4: 4 on :55, L5:4 on 1:00, L6: 3 on 1:05, L7: 3 on 1:15, L8:2 on 1:45
2 x 50 Choice
L4, 5, 6 on 1:30; L7-8 on 1:45
Cool-Down
200 Easy swim
Note: I use the expression full catch-up or full c.u. to indicate a modernized catch up. Instead of touching your hands, causing a cross over, we now put in hand a shoulder width. Count 1,2 in superman position before starting other hand.
Wednesday, July 20
Warm-Up (900-1200)
100 Swim free.
100 ½ of each 25 is full c.u., swim rest of each 25
200 Swim Free
100 Swim, choice (can be free)
100 ½ of each 25 is one arm, swim rest, change arm for each 25 (fly, bk, fr).
*** – 1st 25 ½ with fly kick, 2nd 25 ½ with free kick
100 Swim, choice
200 Pull as 75 free/25 non
300 as 4 x 75. 25 build/25 fast/25 easy. Can mix up strokes
Main (1000-1300)
200 8 x 25 on :40, :45, :50, :55. Work on 200 non-free or 400 free pace.
200 2 x 50 on 1:30. Non-free try to hit pace on first one.
400 free or 200 non-free for time
200-300 Pull, build
200 4 x 50 drill/swim
Wednesday, July 20, Yard Pool
This is a modification of the previous workout done in the morning in a meter pool.
Warm-Up (900-1200)
100 Swim free.
100 ½ of each 25 is full c.u., swim rest of each 25
200 Swim Free
100 Swim, choice (can be free)
100 ½ of each 25 is one arm, swim rest, change arm for each 25 (fly, bk, fr).
*** – 1st 25 ½ with fly kick, 2nd 25 ½ with free kick
100 Swim, choice
200 Pull as 75 free/25 non
300 as 4 x 75. 25 build/25 fast/25 easy. Can mix up strokes
Main (1000-1300)
200 8 x 25 on :40, :45, :50, :55. Work on 200 non-free or 400 free pace.
200 2 x 50 on 1:30. Non-free try to hit pace on first one.
4 x 100 with 10-15 sec rest. Stop after each 100 to get time. Start on number to get next time.
200-300 Pull, build
200 4 x 50 drill/swim
Friday, July 22
Warm-Up (1200)
Keep going on each part until I stop you or you reach the distance.
600 (100 Swim / 25 full c.u. / 100 swim / 25 FT drag / 100 swim / 25 4R-4L / 100 swim /
25 glide 2 / 100 swim)
300 (2 x 50 K / 2 x 100 K). Rest 10 sec
300 Pull, build
Stroke Work 1, fly (200)
Fins on:
25 (4 kicks / 1 R arm). Push chest down and hips up as hand enters.
25 (4 kicks/ 1 L arm)
25 3R-3L
25 3R-1-3L-1
Fins off:
25 3R-3L
25 3R-1-3L-1
50 Butter/flutter (Swim fly as long as it is correct, then switch to free)
Main 1 (400)
200 Pull, choice
200 Swim, choice
Stroke Work 2, back (300)
25K on back w/ hands at side
25 K with hands extended, streamline
50 Chg 3 with 3, use hips
100-200 (2-4) x 50 (25 back/25 free)
Main 2 (100-500)
(2-10) x 50, choice on :55, 1:05, 1:15, 1:20, 1:50
Monday, July 25
Warm-Up (600-900)
200-300 Swim
200-300 as 6 x 50 d/s
200-300 as 6 x 50 pull
Main1 – Can you vary your pace? (1250)
Pick a stroke to swim a fast 50 (300)
100 as 4 x 25 (#1-2 kick ½ . #3-4 pull ½ ). Go on 4th touch.
100 2 x 50 on 1:00, 1:10, 1:20, 1:30, 2:00. 1st one build. Last one, fast one.
50-100 easy swim.
Pick a stroke to swim a fast 100 (400)
100 (2 x 50 drill/swim). Go on 4th touch.
100 (2 x 50 descend). On 1:00, 1:10, 1:20, 1:30, 2:00.
100 Fast
50-100 easy swim
Pick a stroke to swim a fast 200 (550)
150 (3 x 50, build) on 1:00, 1:10, 1:20, 1:30, 2:00.
100 Test your pace
200 Fast
100 easy swim
Main2 (300-500)
200-300 Pull, build
100-200 as 5 x 50 (#1-2 same pace, #3-5 descend). Rest 10-15.
Cool-Down (100-200)
Easy swim.
Wednesday, July 27
Warm-up (700-900)
200-300 swim
300 (25K/25D/25S)
200-300 pull
Main 1 (1200)
Choice:
300 as 50 drill/100 swim/50 drill/100 swim (all one stroke)
200 as 4 x 50 descend. 1 stroke or 25/25 (2 strokes)
100 continuous as 50 long and strong/50 faster
Free:
300 as 3 x 100 pull
200 as 50K/50S
100 Swim, long and strong/faster
Main 2 (300)
50 fly (25 D/25 butter flutter)
50 back (25 chg 3 with 3/25 swim)
50 *** (easy 25: 3 strokes with glide 3/3 with glide 2/rest with glide 1)
50 free (1st ½ of each 25 is full c.u., then swim rest)
100 IM (substitute free when needed)
Cool-down (200)
25 choice, count strokes
100 each
Friday, July 29
Warm-Up (1200)
200 Swim, free
200 (25 D/25 S), free
200 Pull, free
100 Swim, choice
100 (25 D/25 S), choice
100 Pull, choice
75 K, back or free
75 K, different stroke
75 K/S/K, choice
75 S/K/S, choice
Main 1 (1200)
4 x 100 free on 1:35, 1:50, 2:05, 2:15, 2:40
4 x 50 choice on 1:00, 1:10, 1:20, 1:30
4 x 100 pull free
4 x 50 choice
Main 2 (400). Only faster lanes will get to this.
2 x 200 (both swim or 1 swim/1 pull). Long and strong.
Cool-Down (300)
(2-6) x 50 Drill/Swim
