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, Apr 6
Warm-Up (1100)
300 Swim (100 free / 50 choice-50 free / alternate 25 non-25 fr)
300 Pull (100 free no paddles / 100 free with paddles / 100 choice, paddles optional)
300 (6 x 50 drill/swim), choice of drill and stroke.
200 (4 x 25 count strokes / 4 x 25 build) on :35, :40, :45, :45, :55
Main (2 choices: regular or meet prep) (1500)
•Regular (Lanes 4-6):
400 (4 x 100 swim) even pace on 1:35, 1:50, 2:05
300 (3 x 100 pull) same interval
200 (1 x 100 on same interval; 2 x 50 on :50, :55, 1:00)
100 (2 x 50 on 1:00, 1:05, 1:10). #1 is easy, #2 good effort
300-500 (6-10) x 50
#1 full c.u.; #2 25 c.u./25 swim; #3 swim ¾ c.u.; #4 D/S choice; #5 swim same str as #4
Repeat as time permits
Cool-Down (100-200)
Easy swim
•Meet Prep (Lanes 7-8) : (700)
2 x 50, same stroke on 2:00, 2:30
Fins on
100-200 (50 Kick/50 swim), recovery
Fins off
2 x 50, same stroke on 2:00, 2:30
25 easy swim to starting blocks
50 (2 x 25) 2 practice starts, swim to other end, walk back
100 (4 x 25) times from blocks. Walk back.
If time, 50 timed from blocks
75 Easy swim for cool-down.
Monday, April 9
Warm-Up (1200)
200 Swim, free
200 Swim (50 choice/50 free)
Good push-offs: streamline, start kick first
100 Swim free with good push-offs
100 Swim free, good push-offs; kick betw/ flags and wall (in and out); drop kick in-between
100 Swim choice, all of the above.
400 (8 x 50) Drill/Swim. Remember streamline, etc.
100 Breaststroke drills: (1) float on back, can use buoy, scull feet first, hands at sides (scull)
(2) on stomach, with buoy, pull breaststroke, narrow scull-like strokes
(3) push-off, streamline, count 1,2,3; pull hands all the way to sides, count 1,2; kick to surface
(4) repeat (3)
Main
Two workouts: Regular and Meet Prep
►Regular (1500)
500 continuous: 100 swim; 100 as 50 c.u./50 swim; 100 swim; 100 swim w/ paddles; 100 swim
500 pull: 200, 150, 100, 50. Rest 15 sec.
500 swim: 200, 150, 100, 50. Rest 15 sec.
►Meet Prep
4 x 25 Kick ½ way, swim ½ way (keep kick going)
4 x 25 Pull ½ way, let feet drag, add kick ½ way and swim rest
2 x 50 timed. #1 build each length; start out controlled. #2 fast
50-100 easy, recovery
100 broken: 25 long and strong/25 concentrate on pull/25 concentrate on kick/25 bring it home
Rest 10 sec after each 25
100 easy recovery
Wednesday, April 11
Warm-Up (1000)
200 Swim
200 25D/25S
300 Pull
300 50K/50S
Main (1500)
6 x 50 If all free, steady pace. Or, alternate 50 non-fr/50 fr. Interval for 10 sec rest.
300 Long and strong. Think about your stroke.
3 x 100 Interval for 20 sec rest.
4 x 50
200
2 x 100
Cool-Down (200)
Easy pull.
►Meet Prep
10 x 50 #1-5 Sprint 25, rest 5-10, easy 25; #6-10 easy 25, sprint 25.
Cool-Down with easy 100.
The Meet Prep didn't go so well. They told me it was boring.
Monday, April 16
Warm-Up (1000)
300 (75 swim/25 chg 3; 75 swim/25 c.u.; 75 swim/25 fingertip drill)
~paddles, no buoy~
200 (25 rt arm only/25 left arm only/50 3 rt-3lft/50 3 rt-3-3lft/50 almost c.u.)
~paddles off~
100 free, almost c.u.
~fins on~
100 backstroke (25 chg 12/25 chg 6/25 chg 6 with 3/25 chg 3)
200 Kick (100 back + 100 free with board)
~fins off~
100 choice, count strokes each 25
Main (1400-1600)
200 Pull
200 Swim
2 x 100 Pull
2 x 100 Swim
4 x 50 Pull
4 x 50 Swim
200-400 (2 x 25 + 50) x (2-4). Each 100 is one stroke.
Cool-Down (100-200)
(2-4) x 50 easy, choice
NATIONALS MEET PREP (350)
4 x 25 Pull, fast
4 x 25 Swim, fast
4 x 25 (I’ll time); broken 100
1 x 50 (I’ll time); 50 of some race
Wednesday, April 18
Warm-Up (1400)
200 Swim
500 (10 x 50). Go when 4th person touches.
#1-3 Easy swim; #4-6 25D/25S;
#7-8 Long streamline, kick past flags then swim;
#9-10 Long streamline, build through 50
200-500 ? x 100 Pull. Lane 4: 5; Lane 3: 4; Lane 2: 3; Lane 1: 2
100-200 Swim, choice
Main (1400)
Learning and practicing Negative Splits. You have to read the clock!
2 x 25 I’ll call out times. 2nd one is faster.
2x 25 Same thing. Can do another stroke. (100)
2 x 50 on :55, 1:00, 1:10, 1:15, 1:20. Free.
2 x 50 Same thing. Free.
2 x 50 I’ll time each lane. (300)
2 x 100 on 1:30, 1:45, 1:55, 2:05, 2:15.
2 x 100 Same thing.
2 x 100 I’ll time each lane. (600)
200-400 (1-2) x 200 Negative split within the 200. Stop at 100 to check time. Rest 20 seconds.
Those going to Nationals:
All of the warm-up and the main set through the 50s. They stopped and did some turns while the others continued.
Friday, April 20
Warm-Up (1200)
200 Swim
200 (25D/25S)
200 Swim
200 Pull
300 50K/50S
100 Swim
Main (1300)
Practicing Negative Splits.
100 (2 x 50 as 25 easy/25 faster)
100 (50, stop and get time / 50 faster)
300 (3 x 100 as above)
300 Pull. Long and strong.
200 (100, stop and get time / 100 faster)
300 (25K/25D/25S) x 4
Cool-Down (200-300)
Easy swim
Meet Preparation:
I timed them on 25s.
Monday, April 23
Warm-Up (1300)
200 Swim, choice
300 (25 catch-up/50 almost catch-up) x 4
200 Pull
~Fins on~
200 (100 back kick/100 free kick)
100 back (25 chg 6 with 3 / 25 swim)
100 free (25 chg 6 with 3/ 25 swim)
~Fins off~
100 (4 x 25 free swim, count strokes, rest 5-10)
100 (4 x 25 free pull, count strokes, rest 5-10, no kicking)
Main (1300)
200 Long and stroke, aerobic pace (not out of breath)
200 Negative split. 1st 100 long and strong/2nd 100 faster. Get your total time.
200 (4 x 50) on 2:00. Try to make each 50 faster.
200 Good effort. Any strategy you want.
100-200 Pull, easy
Review good turns. Open turns and flip turns. Help each other in lane.
300 (4 x 75) , good turns. #1 all free; #2 free/back/free; #3 choice; #4 choice
Cool-Down (100-200)
4 x 50, choice
Wednesday, April 25 - Monday, April 30
I left for Nationals in Greensboro on the 25th. Another coach covered my Wednesday workouts. For Friday, April 27, and Monday, April 30, I left the next two workouts. I printed off the workout in larger print for each lane.
