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, Feb 6
Warm-Up (1100)
300 (50 swim/25 drill) x 4
300 (6 x 50, drill/swim). Rest 10-15
300 Pull (100, 2 x 50, 4 x 25). Rest 10.
~ Fins on ~
200 (4 x 50 swim with fins.) Push yourself. Be sure to kick!!!
Main (900-1400)
300-600 (3-6) x 100 , choice. If free, try for even pace or descend. If mixing free and non-free,
work the non-free, free should be long and strong (not slow).
300 (3 x 50 descend) x 2 on 1:00, 1:10, 1:15, 1:20, 1:45. Rest between the 2 sets.
200 drill. Fins ok. Choose one of the following:
•Free or back: 25 K on rt/25 K on lft; 50 chg 6; 50 chg 6 with 3; 50 chg 3 with 3.
Get on side. Anchor hand for good catch.
•Fly: 50 Kick underwater as far as you can, then kick on surface with scull to breathe;
50 3rt/3 lft; 50 3rt/1 full/3 lft/1 full; 50 3rt/3full/3lft/3full
•***: 50 pull w/ free kick; 50 pull w/ fly kick; 50 2K/1P; 50 2P/1K
100-300 Swim, choice. “Perfect” stroke.
Cool-Down (200)
Easy 200 pull
Wednesday, Feb 8
Warm-Up (1100)
200 Swim
300 50 Kick/50 Swim (with fins)
200 Backstroke (50 kick on back / 50 “L” drill with 3 strokes / 50 chg 3 with 3/ 50 swim
100 Butterfly (2 x 25 K with board / 2 x 25 K underwater as far as you can /
50 K 6 underwater-fast-then swim fly rest / 50 fly swim or butter-flutter)
~fins off~
100 *** (25 Pull with fly kick- 1 kick per pull / 25 pull, no kick / 50 swim or 25 br/25 fr)
200 Swim (75 choice/25 non-free)
Main (1600)
100 Free with paddles (50 3R-3L / 50 swim)
200 Swim free, broken at the 100 to check time. Keep steady pace.
300 (50 count strokes / 50 almost c.u. ) x 3
400 Pull
300 Swim free, broken at the 100s to check time. Steady pace.
200 (50 drill/50 kick) x 2, choice
100 IM swim (substitute: one arm drill of given stroke or br pull w/ fly kick)
Cool-Down (100)
4 x 25 “Perfect” stroke
Friday, Feb 10
Warm-Up (800)
300 Swim, choice
500 10 x 50(#1,4,7,10 swim free and check time. It is interesting how you get faster as you
get warmed up. Others are choice: drill/swim, pull, whatever).
Main (1600-2000)
800 (4 x 200) #1 and 3 – pull, #2 and 4 – swim
400 (4 x 100) #1,3 pull; #2,4 swim
400 (8 x 50) Odds drill/swim; evens swim – quality
400 Swim. Stop each 100 to check time.
Cool-Down (100-200)
(4-8) x 25 Think about stroke technique
Monday, Feb 13
Warm-Up (1000)
100-200 swim free
100 (4 x 25 almost c.u., “ride the glide”)
100 (2 x 50, count strokes)
100 (4 x 25 backstroke), exaggerate the roll, deep pull
200 swim (75 free/25 back) x 2
200-300 Kick (fins ok), choice
Main (1600)
300 Pull
300 Swim
200 Pull
200 Swim
100 Pull
100 Swim
400 (2 x 200 long and strong); same stroke or combination
Cool-Down (100)
25 Dog Paddle
25 modified dog paddle (human stroke, underwater recovery)
25 head out (Tarzan or water polo stroke)
25 swim
Monday, Feb 13, Yard Pool
The Rec Center where we practice has scheduled a class at the same time as the workout. For the first 30 minutes, we will have only 3 lanes. For the last 30 min we will have the usual 5 lanes.
Warm-Up (1000-1200)
400 (8 x 50) #1-4 free, #5 non-free, #6-8 choice. Go when 3rd person touches.
200 (8 x 25) #1-2 free catch-up, #3-4 almost c.u., #5-8 choice. Go on 3rd touch.
4 x 100 Pull.
100-200 (4-8 x 25 drills)
Main (1000-1600)
800-1200 (100 D/S by 25; 100 Pull; 100 D/S by 25; 100 Swim) x (2-3)
200-400 (1-2) x 200 Swim, choice
Cool-Down (100)
25 dog paddle (pull is out in front)
25 human stroke (pull back but recover underwater
25 Tarzan or Water Polo stroke
25 Swim
Wednesday, Feb 15
This workout is a modified version of one from Susan Ingraham from MOST.
Warm-Up (1100)
200 free
300 pull
200 free
250 (5 x 50) Kick; #1-2 on side, #3-5 with board or on back; 1:00, 1:10, 1:20, 2:00
150 (2 x 75) 25 rt only / 25 lft only /25 3 rt-3 lft; use hips when switching sides;
1:20, 1:30; 1:45, 2:00
Main (1500)
Do the following twice (900):
50 (2 x 25) 80% effort, “perfect” stroke
100 (2 x 50) build to strong pace, holding stroke
300 (3 x 100) choice, descending. Set a goal for last 100.
400-600 (4-6) x 100 Pull. 1:45, 1:55, 2:05, 2:15, 2:50
Cool Down - (100-200)
(4-8) x 25 Odds are count; evens are easy
Friday, Feb 17
Warm-Up (900)
Freestyle:
200 Swim
200 Pull
200 Drill/Swim by 25 (fins ok)
Choice:
100 Swim
100 Pull
100 Drill/Swim by 25 (fins ok)
Main (1500)
900 3 x (6 x 50).
1st set free - think about 200 or 400 pace
2nd set choice - think about 200 pace
3rd set free - think about distance pace OR choice – think of it as 2 (3 x 50)
200 Pull, recovery and think about the correct stroke
200 D/S by 25, choice
200 Kick
Cool-Down (300)
100 Swim with fins
100 Swim with fins and paddles
100 Swim, no toys
Monday, Feb 20
Warm-Up (1000)
*Stay together w/in lane. Leave each time when 3rd person touches.
100 swim free
100 (25 catch-up / 25 swim free)
100 swim free
100 (25 change 6 with 3 / 25 swim), back or free
100 swim back or free
100 (25 3R-3L / 25 swim), back, free, or fly
100 swim back, free or fly
100 (25 *** pull with fly kick / 25 swim br)
100 swim *** (or free)
100 (2 x 25 fly with underwater recovery); 2 x 25 fly
Main (600-1500)
*Set interval for 20-30 sec rest for free. Non-free should then be able to make the interval.
1 x 100 choice
2 x 100 choice
3 x 100 free, choice, free
*Change interval here for 15 sec rest.
4 x 100 free
5 x 100 free
Cool-Down (100-500)
(2-10) x 50. Odd drill/swim. Even swim choice.
Wednesday, Feb 22
Warm-Up (1000)
200 swim free
100 free drill (25K on side/25K on other side/25 chg 6/25 chg 3 with 3
100 swim free, use hips
100 swim choice
100 drill, same stroke (25 kick/50 drill/25 swim)
100 swim, same stroke
300 pull
Main (1000-1200)
200-300 swim free (Stop each 100 to check time. Try to keep same pace)
150-200 (4 x 50 free, same pace or descend OR 3 x 50 non-free, same pace or descend)
Set interval for 15 sec rest)
~Rest extra 30 sec~
150-200 Repeat 50s as above
~Rest again~
150-200 Repeat 50s one more time
~Rest~
200-300 swim free. Compare times for each 100 from earlier swim.
Cool-Down (200-400)
200-400 Easy Pull
Easy swim, if time.
Friday, Feb 24
Warm-Up (1200)
300 Swim (75 free/25 non-free)
300 Pull (100 easy with paddles/100 build without paddles/100 fast with paddles). Just stop
to deal with paddles.
300 Kick ; fins ok. (Drill if unable to kick.)
100 Swim free with fins on.
100 Swim choice with fins.
100 Swim choice (IM or modified IM-sub free)
Main1 (1200)
400 Swim (2 x 50, 1 x 100 all the same stroke) x 2. Can chg strk for second set.
Interval for 15 sec rest on 50s. Rest 30 after 100 before 2nd set.
400 Pull (2 x 100, 1 x 200). Set interval for 15 sec rest on 100s.
400 (4 x 25 count strokes, 4 x 25 Kick, fins ok; 4 x 25 drill; 4 x 25 sprint)
Main2 (400)
400 2 x 200; hold pace; can pull one.
Cool-Down (100-200)
100-200 Easy swim
