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, August 12
Warm-Up (1000)
200-300 swim
2 x 100 pull, rest 15, 2nd one faster
300 pull/kick (50 pull/25 kick; 25 kick/50 pull; repeat)
200 kick, easy with fins OR 100-150 kick ***
Main (1500)
4 x 100 free on interval for 15-20 sec rest *lane 8 start with 3 x 100
1 x 50 choice, fast *lane 8 start with 3 x 100
3 x 100 (#1-2 free, #3 choice). Same interval as above
2 x 50 choice, descend, on interval for 15 sec rest
2 x 100 free, descend, same interval
3 x 50 choice, descend 1-2, 3 easy
1 x 100 choice, fast
4 x 50 choice, #1 easy, descend 2-3, #4 easy
Monday, Aug 15, Meter Pool
Warm-Up (1000)
10 x 100 on 1:40, 2:00, 2:10, 2:30, 2:50
3 are swim
3 are pull
3 are kick (with fins)
1 is swim with fins
Main (1000-2500)
As many 100 freestyle as you can do on the same interval. Keep it steady.
Lane 4: on 1:40
Lane 5: on 2:00
Lane 6: on 2:10
Lane 7: on 2:30
Lane 8: on 2:50
Monday, Aug 15, Yard Pool
This is a modification of the morning workout.
Warm-Up (1000)
10 x 100 on 1:40, 2:00, 2:10, 2:30, 2:50
3 are swim
3 are pull
3 are kick (with fins)
1 is swim with fins
Main (1000-2500)
•Go through the following 2 times:
4 x 100
1 x 200
2 x 50 Quality, choice
•10 x 50
#1-2 Drill/Swim
#3 fast
#4-5 D/S
#7 fast
#8-9 D/S
#10 fast
Intervals for 100s:
Lane 4: on 1:45
Lane 3: on 1:55
Lane 2: 2:15
Lane 1: on 2:20
Wednesday, Aug 10
This one is out of order; I had it named incorrectly and couldn't find it to post.
Warm-Up (1000)
200 Swim
300 (25K/25D/25S)
200 Pull
6 x 50 (#1 count/wide entry, free; #2 Count/chg 3 with 3, free or back;
#3 br pull with fly or free kick/swim br or fr; #4-6 kick). Rest 10.
Main (1500)
3 x 100 (#1 free, 2nd length is full c.u.; #2 free or back, 2nd length is 4 R only/4 L only;
#3 same as #1). Lv on 4th touch.
100 Pull with paddles, extend and lift elbow
3 x 100 (#1 non-free or all c.u.; #2 free, 2nd length is finger tip drag, free; #3 choice, all swim)
100 Pull (25 free w/ paddles; 25 *** with paddles; 25 free no paddles; 25 back)
3 x 100 free. Interval for 20 sec rest or 4 x 50 non-free. Interval for 15 sec rest.
100 Pull. Build 100 so last 25 is fast.
3 x 100. No interval. Rest exactly 10 sec. Remember times to tell me.
Cool-Down (200)
4 x 50 Stretch it out.
Friday, August 12
Warm-Up (1000)
200-300 swim
2 x 100 pull, rest 15, 2nd one faster
300 pull/kick (50 pull/25 kick; 25 kick/50 pull; repeat)
200 kick, easy with fins OR 100-150 kick ***
Main (1500)
4 x 100 free on interval for 15-20 sec rest *lane 8 start with 3 x 100
1 x 50 choice, fast *lane 8 start with 3 x 100
3 x 100 (#1-2 free, #3 choice). Same interval as above
2 x 50 choice, descend, on interval for 15 sec rest
2 x 100 free, descend, same interval
3 x 50 choice, descend 1-2, 3 easy
1 x 100 choice, fast
4 x 50 choice, #1 easy, descend 2-3, #4 easy
Monday, Aug 15, Meter Pool
Warm-Up (1000)
10 x 100 on 1:40, 2:00, 2:10, 2:30, 2:50
3 are swim
3 are pull
3 are kick (with fins)
1 is swim with fins
Main (1000-2500)
As many 100 freestyle as you can do on the same interval. Keep it steady.
Lane 4: on 1:40
Lane 5: on 2:00
Lane 6: on 2:10
Lane 7: on 2:30
Lane 8: on 2:50
