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, Jan 11, Yard Pool
We just started back with the evening workouts this week. The pool was closed for about 3 months for major renovations. Monday’s workout was the same as the morning. This one is an adaptation of one from the morning group last week.
Warm-Up (1000)
300 Swim, choice
100 2 x 25 + 1 x 50 Free with 2-3 count glide
Fins ok
100 2 x 50 Kick fly or free) with board
100 2 x 50 Kick back
100 free as 4 x 25 (chg 6/chg 6 with 3/chg 3/chg 3 w/ 3)
100 back same as above
100 swim (50 back/50 free) with fins
Fins off
100 swim back or free or any combination
Main (1400)
Establish pace and hold that pace.
400 (2 x 200); first one is choice, second one is free. Long and strong.
600 (6 x 100 – 2 swim/2 pull/2 swim)
400 (2 x 200; first one swim, second one pull)
Cool-Down (100-500)
(2-10) x 50 (25 build/25 easy), choice
Friday, January 13, Meter Pool
Warm-Up (900)
300 Swim. 75 free/25 choice
200 Pull
100 Kick, choice. Fins ok.
300 Drill/Swim by 25. 1st 100: chg 6 and chg 6 with 3; 2nd 100 chg 3 and chg 3 with 3;
3rd 100: catch-up
Fins off.
Main (1500)
8 x 50 Swim. #1-4 choice; #5-8 free
On 1:00, :50; 1:10, 1:00; 1:20, 1:05; 1:20, 1:05 or 1:10; 1:55, 1:45
8 x 100 Swim. #1-6 Free; #7-8 choice. Work on steady pace for free.
1:35, 1:50, 2:00 or 2:05, 2:10, 2:50
4 x 75 25 Free/25 Non-free/25 Free on 1:20, 1:40, 1:45, 1:50, 2:05
Cool-Down (100-300)
200 Pull
100 Swim
Wednesday, Jan 18, Meter Pool
Warm-Up (1200)
600 (200 Swim/200 Pull/ 200 Swim)
300 Kick (Alternate 50 back/50 free or fly with brd) OR 200 breaststroke kick
300 (100 Swim, choice / 200 Pull)
Main (1500)
Broken 1500. Rest 20 sec after each part. Keep lane together.
11-10-9-8-7-6-5-4 (Total of 60 lengths)
If time, finish 3-2-1 (150)
Cool-Down (as time permits)
5 x 50 easy, choice
Friday, Jan 20, Meter Pool
Warm-Up (1200)
500 (200 Swim / 50 catch-up / 100 swim / 50 almost c.u. /100 swim)
~Stop. Get lane organized.~
300 as 3 x 100 Pull. Descend.
200 as 8 x 25, choice, count strokes
200 (25 kick/25 swim), choice
Main (1500)
4 x 50 Drill (2 chg 6 with 3 / 2 catch-up). Go when 3rd person finishes.
6 x 50 Drill / Swim (#1 25 rt only. #2 25 left only. #3 3 rt/3 lft.) x 2. Go on 3rd touch.
8 x 50 Swim. Interval for 10-15 rest. Free.
12 x 50 choice. (3 descend/1 easy). Add 5-10 to free interval above.
Cool-Down (100-300)
Easy swim, count strokes by 25.
Monday, January 23
Warm-Up (1000)
300 as 4 x 75 (#1 swim free; #2 50 free/25 catch-up; #3 25 free/50 catch-up; #4 catch-up
100 free, almost catch-up
400 as 8 x 50 fins ok for 1st 4. #1 back kick; #2 chg 6 back; #3 *** pull with fly kick;
#4 *** pull with free kick; fins off for rest; #5 chg 3 with 3 back; #6 back swim;
#7 *** kick (or kick facing wall); #8 *** swim with glide
200 as 4 x 50 (25 back/25 free or 25 ***/25 free)
Main (1400)
400 Swim, get time
4 x 25 non-free, :40, :45, :50, 1:00
300 Pull
4 x 25 non-free
200 Swim (1/2 400 time -10)
4 x 25 non-free
100 Swim, good effort, choice
4 x 25 non-free
Cool-Down (100-400)
200 as 50 Kick/50 Swim, choice
200 Pull
Wednesday, Jan 25
Warm-Up (900)
200 free swim
200 free pull
100 free kick with board
100 fly kick (4 x 25: #1 on stomach, no brd; #2 same as #1 or on back; #3-4 with brd)
100 (4 x 25 fly “chest down, butt up”; #1-2 with fins; #3-4 fins optional; can “butter-flutter”)
Fins off
200 swim 50 choice/50 free
Main (1800)
200 choice (all one stroke), long and strong
200 free count strokes on each 25
200 pull
200 moderate pace, free
200 recovery, choice, mix it up
200 good effort, all one stroke or IM
600 12 x 50. #1-4 drill/swim, choice; #5-8 (#5, #7 fast, #6, #8 easy, choice);
#9-12 free, even pace
Cool-Down (200)
Easy 100-200
Friday, Jan 27, Meter Pool
Warm-Up (1000) Lanes 4-7
300 as 75 free/25 non-free
300 as 25K/25D/25S Fins ok
400 Pull as 2 x 200. Rest 15 seconds
Main (1500) Lanes 4-7
5 x 100 transition from warm-up to faster swimming. 1:45, 1:55, 2:05, 2:20
4 x 100 on 1:40, 1:50, 2:00, 2:15
3 x 100 on 1:30, 1:45, 1:55, 2:10
2 x 100 on 1:25, 1:40, 1:50, 2:05
1 x 100 fast
Lane 8:
Warm-up (550)
200 as 75 free/25 non-free
150 as 25K/25D/25S Fins ok
200 as Pull
Main (600) Lane 8 and anyone who wants to go non-free on 100s
3 x 100 on 3:00
2 x 100 on 2:50
1 x 100 fast
8 x 50 Odds are fast; evens are easy on 2:00
Cool-Down (100-500)
10 x 50 #1-3 Drill/Swim; #4-8 (Back, free or fly) one arm 1/2 way, swim rest or each 25; #9-10 Easy swim
Monday, January 30, Meter Pool
Warm-Up (900-1100)
100 Swim Free
100 Free Drill/Swim by 25. Choose drills: catch-up, chg 6 with 3, 3R-3L.
100 Pull Free
100 Back Drill/Swim by 25. Drill is chg 6 with 3. Get on your side and anchor hand.
100 Back Swim
100 Pull. Back or Free or mix it up.
(3-5) x 100 Swim Free. Descend as you get warmed up. 1:40, 1:55, 2:05, 2:15, 2:40.
Main (900-1300)
•500 as 10 x 50
#1-2 easy choice; #3-5 IM switch fly/bk, bk/br, br/fr. Sub 1-arm 3R-3L;
#6 easy; #7-10 odds fast, evens easy. Go for 200 pace. 1:00 or 1:05, 1:10, 1:15, 1:20, 1:55
•800 Lanes 4-6:
5 x 100 Free. Hold a steady pace. 1:35, 1:50 or 1:55, 2:05
6 x 50: #1 easy, #2 fast, #3 easy, #4-5 fast, #6 easy
•400 Lanes 7-8: 8 x 50. Odds fast, evens easy.
Cool-Down (100-500)
200 (4 x 50 drill/swim)
300 Pull
Wednesday, Feb 1
Warm-Up (900-1100)
100-200 Swim
50 (2 x 25 count strokes)
100-200 Pull
50 (2 x 25 count strokes)
300 Free swim. Just stop to change gear.
#1 Swim with paddles; #2 Swim with paddles and fins; #3 Swim with fins
300 Choice, as above.
Main (1000-1500)
•300 as 12 x 25 (odds fast, use blocks); evens easy. Start in 4, 6, 7. Swim back in 5, 8.
•Lanes 4-6
600 as 3 x 200 Pull. Hold pace.
300 as 3 x 100 Swim. Descend.
150 as 3 x 50 Swim, fast.
150 as 6 x 25 as above.
•Lanes 7-8
300 as 3 x 100 Pull. All free or 50 stroke/50 free.
200 as 2 x 100 Swim, same stroke.
100 as 2 x 50 same stroke, descend.
100 as 4 x 25 as above.
Cool-Down (200)
100 count strokes
100 long and strong
Friday, Feb 3
Warm-Up (1200)
200-300 (25 swim/25 catch-up)
100-300 Swim (100 free/100 choice/100 free)
300 (12 x 25) #1-2 Pull with paddles, count strokes; #3-4 Pull w/o paddles, count;
#5-8 Pull as fast as you can w/o paddles; #9-12 back or free, 1-arm ½ way, swim rest
100 IM drill, fins ok. Fly, back, free – 3 rt, 3 lft. *** – br pull with fly or free kick
100-200 Swim choice
Main (1300)
3 x 100 (#1, #3 free, #2 choice) on 1:40, 1:50, 2:00, 2:15, 2:45. Add 10 for #2.
8 x 50 (#1-3, one stroke, descend; #4 anything, easy) x 2 on :55, 1:05, 1:15, 1:30, 1:55
1 x 200 Pull free, long and strong
2 x 100, choice, on 2:00, 2:10, 2:20, 2:30, 2:50
4 x 50 same as above
Optional: all out 25s
Cool-Down (100-300)
(50 k / 50 s) x 3. Fins ok.
