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, October 7
Warm-Up (1000)
200 Swim
200 Pull
200 Kick
200 D/S by 25
200 K/S by 50
Main (1000-1500)
Set interval for 10-15 sec rest
(2-3) x 100 Swim
(2-3) x 100 Pull
(2-3) x 100 Kick
(2-3) x 100 Swim
(2-3) x 100 Pull
Cool-Down (100-200)
(2-4) x 50 easy
Friday, Sept 30
Warm-Up (1000)
600 free as 100 swim, 100 pull (no paddles), 100 pull (w/ paddles), 100 swim (paddles/fins),
100 swim w/ fins, 100 swim
300 Kick as 6 x 50 on 1:10, 1:15, 1:20, 1:30, 2:00)
100 Swim, choice
Main (1200-1500)
4 x 50, choice, on :55, 1:05, 1:10, 1:30, 1:50
200 Pull, free, no paddles
3 x 50, choice
200 Pull, free, with paddles
2 x 50, choice
200 Swim, choice, easy
1 x 50 for time
100 easy recovery
3 x 100 hold an even pace, on 1:45, 1:55, 2:10, 2:20, 2:50
Cool-Down (100)
4 x 25 long and strong
Monday, Oct 10
Warm-Up (1200)
300 Free (100 Swim/50 Catch-Up) x 2
~Paddles on; no buoy~
200 Free (25 rt arm only/25 lft arm only/50 swim) x 2
~Paddles off~
100 Free swim
~Fins on~
100 Fly drill (lay on stomach, arms extended – keep elbows up and pull both arms str back);
25 fly with underwater recovery (kick 2-3 with arms extended, head down/butt up;
pull fly straight back and breath; head down as you finish pull; kick and bring hands
up under your body; extend arms and start over; remember 2 kicks
100 Fly (25 rt arm only; 25 left only; 25 3 rt-3 lft; 25 butter/flutter – at least 3 strokes)
100 Back Kick
100 Back (25 3rt only-3 lft only/25 swim) x 2
100 Back swim (50 with fins/50 without fins)
100 Swim choice
Main (1200-1400)
400 (100 swim/200 pull/100 swim), choice
~Fins on~
400 (100 swim/100 kick) x 2, choice
~Fins off~
200-300 Swim (200 if non-free; 300 if free). Keep stroke long and use hips!
200-300 (50 pull/50 swim, no paddles)
Cool-Down (200)
200 swim (50 hard/50 easy/50 moderate/50 easy)
Wednesday, Oct 12
Warm-Up (1100)
200-300 Swim (every 4th length is catch-up)
200 Pull (think almost catch-up)
100 Kick, choice
100 *** Pull (50 with fly kick/50 with free kick)
100 Kick *** or alternate 25 fly k/25 fr k with board
100 *** swim (can use fly or fr kick)
100-200 swim, choice
Main (1400)
Distance swimmers-work on maintaining a good pace
Stroke swimmers-work the 50s; use the longer swims for recovery
50s should have an interval for 10-15 sec rest. There is no interval on 100s because you have an extra 30 sec rest.
2 x 50
100
Rest 30
3 x 50
150
Rest 30
4 x 50 free pull
200 swim with paddles (25 rt only/25 lft/50 3 rt-3 lft/100 swim)
Rest 30
3 x 50
150
Rest 30
2 x 50
100
Cool-Down (150-300)
(2-4) x (25K/25D/25S)
Friday, Oct 14
Warm-Up (1100)
600 (100 swim/100 pull/100 kick) x 2
500 as 10 x 50 (odd k/s, even d/s: #2,4 catch-up; #6,8 almost c.u.; #10 choice)
Main (1200)
300 broken at each 100 to check pace, choice
200 as 4 x 50 with 10 sec rest; descend, choice
100 for time, choice. I will time each lane
100 easy, recovery
200 alternate 25 chg 6 (6 kicks) with 3 strokes/25 swim
300 pull
Cool-Down (200-400)
(4-8) x 25 Kick fly underwater then count strokes to wall (back, fly or free)
(2-4) x 50 easy
Monday, October 17
Warm-Up (1125)
200 Swim, choice. Everyone stop together.
~Give out sheet on Streamline Turns ~
200 Swim, choice. All turns should be streamlined!
300 as 4 x 75 (swim, drill, swim). Choice.
300 as 4 x (Kick, drill, swim). Fins okay.
125 as 5 x 25 with “perfect” push-off. #1,2 free (almost c.u.), #3-5 choice. End at other end.
Main (1225-1625)
200 as 4 x 50, choice. May start from blocks, wall, or in the water. Streamline start!
400 as 4 x 100 choice.
25 Sprint.
400-600 (2-3) x 200 Pull on 3:00, 3: 30, 4:00, 4:30, 5:00
~Fins on~
200-400 as (2-4) x 100 (25 kick/50 swim/25 kick). Can use a kickboard.
On 1:45, 2:05, 2:15, 2:30, 3:00
Cool-Down (100)
Easy swim.
Wednesday, Oct 19
Warm-Up (650-1200)
Ln 4---------Ln 5-----Ln 6-------Ln 7-----Ln 8
Swim 300 ----300-----250--------200-----150
Pull 5 x 100--4 x 100--4 x 100----3 x 100-- 2 x 100
Drill/Swim 4 x 50 Ln 8:3 x 50
(choice)
Lanes 4-:4 x 50, Lanes 7-8: 3 x 50
12 ½ one arm /12 ½ swim
Main
Set 1 (450-700)
4 x 25 Sprint (1-2 same stroke; 3-4 same stroke) on :35, :40, :45, :45, :50
Switch lanes as needed: lanes 4-5 work on 400; lanes 7-8 work on 200.
Decide goal time for meet on 400 or 200. Swim 100 or 50 and try to hit that pace.
400 lanes: 4 x 100 on 2:00 or 2:30; 200 lanes: 4 x 50 on 1:50 or 2:15
100 easy recovery
Set 2 (700)
Back to regular lanes
~Fins okay~
4 x 100 as 25 kick/50 swim/25 kick
3 x 100 on interval for 15 sec rest.
Cool-Down (100-200)
4 x 25 count
100 easy
Friday, October 21
Warm-Up (750-1100)
Ln 4-5: 400 as 100 Swim/50 Catch-up/100 Swim/50 Almost Catch-up/100 Swim (almost cu)
Ln 6-7: 300 as 50 swim/50 catch-up/50 swim/50 almost catch-up/100 Swim (almost cu)
Ln 8: 200 as 50 swim/50 catch-up/50 swim/50 almost catch-up
100 Pull (50 one-arm only/50 4R-4L)
200 Pull
~Fins on~
100 Swim with fins (until everybody stops), choice
4 x 25 Kick fast (I’ll start)
50-100 Kick
4 x 25 sprint with fins, choice on :35, :40, :45, :55
Main (1250)
Choose to work on 200 or 400 pace. Stay in usual lane.
2 x 50 or 2 x 100 to establish pace.
200 or 400 for time. Try to hold pace. All go together, I’ll call out times. You subtract.
100 Easy
350 Pull (200 long and strong, rest 20-30, 100 faster, rest 20-30, 50 fast)
100 IM (sub free where necessary) while all finish pulls
Relays from the blocks.
50 each free
50 each as medley
Cool-Down (100)
Easy swim
Saturday, Oct 22
I was swimming alone on Sat and this workout was good for me. I’ve swum hard and lifted weights so I just wanted some relatively easy swimming. There are various sets done this week when I coached.
300 Swim. All turns should be streamlined!
500 Pull as 5 x 100. Interval for 10-15 sec rest
200 Drill/Swim
200 as 4 x 50, 12 ½ one arm /12 ½ swim. Rest 10-15
300 as 4 x 75 (swim, drill, swim). Choice.
4 x 100 as 25 kick/50 swim/25 kick
300 as 4 x (Kick, drill, swim). Fins okay.
