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.
Saturday, Feb 25
This workout is shorter than usual (2300). It is one I did after a tough week. On Friday, I swam and lifted weights with a trainer. I wasn't up for a tough workout today. If you want to use this one, Repeat part of the Main set and increase the Cool-Down.
Warm-Up (1000)
300 Swim (75 free/25 non-free)
300 Pull
300 (25 K / 25 D /25 S) x 4
100 Swim, choice
Main (1200)
400 Pull ( 2 x 100, 1 x 200)
400 Swim (2 x 100, 1 x 200)
400 (8 x 50), (3 of one stroke, 1 easy choice) x 2
Cool-Down (100)
100 Easy Swim
Monday, Feb 27
Warm-Up (900)
200 Swim, choice
100 (50 free: 3R-3-3L; 50 back: 3R-3-3L)
100 Swim back
200 Swim free
300 (25K, 25D, 25S) x 4
Main (1800)
Set interval for free for 15-20 sec rest. Regroup after every 3rd .
(6-18) x 100. Every 3rd 100 is something different. Others are all free.
#3 (25 c.u./25 swim)
#6 non-free OR free chg 3 with 3 (no fins)
#9 Pull
#12 25 non/25 fr/25 non/25 fr
#15 non free OR 50 non/50 fr
#18 Pull
Cool-Down (100-300)
(4-8) x 25 count strokes, choice
100 Easy swim
Friday, March 2
Warm-Up (700)
200-300 Swim, count strokes on even lengths
200 Swim free with bottles
100 Swim, choice. 3 heats; each person has someone to count strokes on each length
100 Contest: who can go furthest on push-off – NO Kicking. Practice 2-3 times.
Main (1600)
Lane 8 – do all 100s; Lane 7 – do 1st 4 as 200; do rest as 100
200 (25 back/25 free OR 25 ***/25 free)
200 Kick, choice
200 (25 drill/25 swim, back or free) x 4; #1 Chg 6; #2 3R-3L; #3 Chg 6 w/3; #4 chg 3 with 3
200 Pull, 75 free/25 back
200 Swim free
200 Kick free, with or w/o the board
200 25 c.u / 25 swim
200 Pull, free
Cool-Down (300)
3 x 100 easy swim or pull
Monday, March 5, Meter Pool
Warm-Up (1100)
200-400 Swim, choice
*great push offs & streamlines, 3 SDKs off every wall, DPS
200-400 Pull; continue good push-off streamline; EVF
200 (8 x 25 Kick ); free w/ brd or on back
*odd count kicks; even fast
*I’ll start each lane
100 easy
Main (1400)
200 (8 x 25 Swim)
*odds easy on :40, :45, :50, 1:00 concentrate on DPS
*evens fast on 0:30, :35, :40, :45, :55 get your times. Limit breathing , HARD PUSHOFFS, Good STREAMLINES
100 easy
600 (4 x (3 x 50)); :55, 1:05, 1:10, 1:20, 1:45
1) easy
2) 85% DPS
3) 95% focus on easy speed & awesome technique
*odd rounds free
*even rounds non free or 1) 3R-3L 2) Catch-up 3) Speed
100 easy
400 (2 x (2x 100)); 1st 2 are choice, 2nd 2 are free
Cool-Down (100-500)
(2-10) x 50
Tuesday, Mar 6, Meter Pool
The T/Th coach was on vacation this week, so I have additional workouts.
Warm-Up (800)
300 Swim, choice
500 4 x (50 K + 25 S + 50 D)
Main (1500-2100)
6 x 100 Odd – Pull; even – Swim. On 1:45, 2:00, 2:15, 2:20, -
5 x 100 1-2 Swim, 3-Pull, 4-5 Swim. On 1:40, 1:55, 2:10, 2:15, 2:35
4 x 100 Swim, on 1:35, 1:50, 2:05, 2:10, 2:30
3 x 100 Swim, on 1:30, 1:45, 2:00, 2:05, 2:25
2 x 100 Swim, on 1:25, 1:40, 1:55, 2:00, 2:20
1 x 100 Swim, choice, fast
Cool-Down (100-300)
(2-6) x 50. Odd d/s. Even swim.
Wednesday, Mar 7
The 75s were a little confusing, but swimmers were thinking so much they didn't worry about how far they were going.
Warm-Up (1100)
200-300 Swim
200 Catch-up Drills.
1st 50: 4 strokes c.u. (count to 2 before starting each arm) / 4 arm strk (2 full strks) reg
2nd 50: 4 strokes c.u. (pull as soon as other arm hits) / 4 arm strokes regular
3rd 50: almost c.u.
4th 50: continue almost c.u.
200 Pull. Think about almost c.u.
200 Kick/Drill on side. Back or free. Fins ok.
50 kick (25 on each side)
50 change 12, no strokes. 50 chg 6. 50 chg 3. Be sure to get on your side!
200 Swim with fins. Use hips. Backstroke or freestyle almost c.u.
Main 1 (1200)
Rest 10-15 after each 75.
300 (4 x 75). Each 75 is 25 free/25 back/25 free.
300 (4 x 75). Alternate : #1,3 are 50 pull/25 swim. #2, 4 are 25 swim/50 pull. Free.
Use paddles for all.
300 (4 x 75). Alternate: #1,3 are 50 swim/25 pull. #2,4 are 25 pull/50 swim. Free or Back.
No paddles.
300 (4 x 75). Swim, choice.
Main 2 (100-400)
4 x 50. Descend 1-3, 4 easy. Repeat if time.
Thursday, Mar 8
Warm-Up (1300)
200-300 Swim
200 Catch-up Drills.
1st 50: 4 strokes c.u. (count to 2 before starting each arm) / 4 arm strk (2 full strks) reg
2nd 50: 4 strokes c.u. (pull as soon as other arm hits) / 4 arm strokes regular
3rd 50: almost c.u.
4th 50: continue almost c.u.
400 (4x100) Pull. Think about almost c.u. Interval for 15-20 sec rest
300-400 as 50 Kick / 50 Swim, choice
Main (700-1400)
Alternate choice and free (#1 ch, #2 fr, #3 ch, #4 fr)
4 x 25
4 x 50
4 x 100
~Rest 20-30 sec~
Repeat the set.
Cool-Down (100-200)
100-200 easy swim or pull
Friday, Mar 9
Warm-Up (700-800)
100 Swim, free (no fins)
~Put on fins~
100 Kick back or free OR 75 kick ***
100 Swim, choice OR 50 swim ***
100 Kick back or free OR 50 kick ***
400 as 50 drill/50 swim (fins optional)
Main (1800)
400 Swim, choice. I did 100 free then 4 x (25 back/25 ***/25 free).
2 x 200 Pull. Descend. Rest 20 sec; get lane together.
4 x 100 Swim on 1:40, 1:50, 2:00, 2:15, 2:45
1 x 200 Swim, hold pace.
8 x 50 #1-4 steady pace on :50, :55, 1:00, 1:10, 1:30; rest 20-30 sec. #5-8 add 5 sec to interval.
Cool-Down (100-200)
Easy Swim
Monday, March 12
Warm-Up (900)
300 Swim, choice
100 (50 Catch-up with Stick / 50 c.u. without stick)
400 4 x (50 D / 50 S) Drills: (1) 4 c.u./4 str (2) 3R-3-3L Back or Free
(3) Chg 6 with 3 Back or Free (4) Fingertip Drag
100 (4 x 25 fast) on :30, :35, :30, :45, :50
Main (1600)
200 (2 x 25, 1 x 50 all one stroke) x 2
100 (4 x 25) I’ll time
200 (2 x 25, 1 x 50 all one stroke) x 2
100 IM Drill (fly-3R/3L, bk-“L” drill, br- pull with fly or fr kick, fr-3/4 c.u.)
300 (3 x 100) #1 Pull with paddles, #2 pull w/o paddles, #3 swim
On 1:40, 1:55, 2:05, 2:20, 2:50
300 Swim, 75 fr/25 non-fr
200-400 (4-8) x 50 Choice. Two in a row same stroke. On 1:00, 1:10, 1:20, 1:30, 1:50
Cool-Down (100-200)
Easy swim
