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.
Monday, August 22
(This is a recovery day. A number of swimmers did a 1 mile or 5K swim on Sunday)
1) 200 swim
2) 4 x 50 swim, build so each one is a little faster
3) 200 kick/swim (fins ok)
4) 200 with fins and paddles (50 one arm/50 swim/50 as 4rt-4lft/50 swim)
5) 200 kick, choice
6) 200 back (or free) 50 kick/50 chg 6 with 3/50 chg 3/50 swim
7) 200 back or free or combination
8) 4 x 50 (one stroke, choice) interval for 15 sec rest, hold steady pace
9) 200 pull
10) 2 x 100 swim, 1st free-2nd choice
11) 200 pull
12) 200 as 50 drill/50 swim (full c.u. and fingertip drag)
13) 200 swim
14) 200 swim
15) 8 x 25
Wednesday, Aug 24
Warm-Up (1100)
200-300 Swim
200-300 Pull
4 x 25 Kick/swim with fins.
#1-2 dolphin on stomach as far as possible. Finish 25 fly or free. If free, transition to fr K.
#3-4 dolphin on back as far as possible. Transition to bk kick, swim back rest of 25.
8 x 50 #1-2 free, long stroke; #3-4 back; #5-6 *** or *** pull w/ dolphin and fins;
#7-8 choice
Main (1200)
5 x 100 free on interval to allow time for equip. changes
#1 swim (no toys)
#2 swim w/ paddles
#3 swim w/ paddles and fins
#4 swim w/ fins
#5 swim (no toys)
200 free. Slow to moderate, long stroke, must glide.
100 choice, “perfect” stroke
4 x 100 pull on interval for 10-15 sec rest
Cool-Down (100-200)
Easy swim
Thursday, Aug 25
This is similar to yesterday's workout. I wrote this workout for Tues and forgot to take it to the pool. I tried to remember and came up with Tuesday's workout. I liked it and went ahead and did this one the next day. There is enough variation that swimmers who were there both days still liked it.
Warm-Up (1000)
400 (100 swim/50 full c.u./100 swim/50 4R-4L/100 swim)
200 Pull
8 x 50 #1-2 fingertip drag; #3-4 long stroke with glide; #5-6 build choice; #7-8 count choice
Main (1400)
4 x 25 Kick/swim with fins.
#1-2 dolphin on stomach as far as possible. Finish 25 fly or free. If free, transition to fr K.
#3-4 dlophin on back as far as possible. Transition to bk kick, swim back rest of 25.
100 swim with fins. Fly, free, or back. Dolphin kick off each wall.
100 swim w/o fins. Same as above.
8 x 50 on 1:00, 1:10, 1:20, 1:30, 1:50. Mix it up, dolphin off walls. Fly, bk, fr.
5 x (25 non-free/75 free)
#1 swim (no toys)
#2 swim w/ paddles
#3 swim w/ paddles and fins
#4 swim w/ fins
#5 swim (no toys)
Kick 100 *** or 150 with fins. Use board except for back.
2 x 50 (***, ***/free, or *** pull with fly kick and fins)
Cool-Down (100)
4 x 25
Workouts will be sparse for the next 3 weeks.
The pool where I coach at night is closed for 3 months for major renovation.
The morning pool closed Friday, Aug 26, in preparation for the hurricane. It will be closed for 3 weeks for routine maintenance. The city closes each pool for 2-3 weeks each year. I hate to miss swimming, but it enables the staff to keep the pools in great shape.
When I write workouts for myself, I'll post them.
Finally back from our layoff. The pool was to reopen Mon, Sept 19, but was delayed until Thursday, Sept 22.
Friday, Sept 23
Warm-Up (800-1200)
200-300 Free (25 full catch-up/50 swim) x 4
200 Swim (25 non-free/25 choice/50 free) x 2
200-300 Pull, free. Long stroke.
~Fins ok~
200-400 (4 x 50 kick/drill, 4 x 50 drill/swim). Mix it up.
Main (1500)
300 Free (100 pull/100 swim/100 pull)
200 Swim (50 back/50 free)
~Fins ok~
300 Backstroke (3 x 50 kick/swim, 3 x 50 drill/swim)
300 Free (3 x 50 kick/swim, 3 x 50 drill/swim). Kick on side, not back.
~Choice of fly or ***. Fins on for fly/off fro ***.~
200 (2 x 50 kick. *** w/ brd. Fly on front, back, or side); 2 x 50 drill/swim)
200 Swim. At least 2 x 25 are non-free.
Cool-Down (100)
4 x 25 count, choice
Wednesday, Sept 28
Warm-Up (1000)
200 Swim, choice
200-400 Pull as (1-2) x 200
~Fins okay~
200 (4 x 25 kick free –dolphin underwater, than side or front for rest). Repeat backstroke.
100 Swim with fins – back, free or fly
100 Swim, 25 non-free/25 free
Main (900-1200)
Lanes 4,5,6
I’ll start each lane:
300 Swim, get time
200 Swim, get time
100 Swim, get time
OR
Lanes 7,8
4 x 50 same stroke, get time, rest 10-15 seconds
200 choice, get time
Everyone:
~fins okay~
4 x 50 Drill/Swim, choice. Rest no more than 10 sec.
100-200 as 25 drill/25 swim
~fins off~
2 x 25 on :35, :40, :45, :50, :55
~rest another minute~
1 x 50 get time, try to get some speed
~rest another minute~
100 choice, fast
Cool-Down (100-200)
Easy swim
Monday, Oct 3
Warm-Up (900)
600 (200 Swim/100 Kick/100 Swim with fins/100 kick/100 swim without fins)
200 as 8 x 25; #1,3 catch-up; #5,7 almost catch-up; evens are swim free
100 as 4 x 25; #1 chg 6; #2 back swim; #3 chg 3 with 3 strokes; #4 back swim
Main (1500)
5 x 100 Pull; #1 with paddles; #2-3 without paddles; #4-5 either way
OR #1 free; #2 non-free; #3 skip; #4-5 free
4 x 100 Swim free OR #1 non-free, #2,3 free, #3-4 non-free
300 swim broken at 100 and 200 to check pace OR 200 non-free, broken at the 100
200 as 4 x 50
100 easy
Cool-Down (200-300)
4 x 50 drill/swim, choice
100 easy swim
