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, April 30
Warm-Up (1200)
200 (25 catch-up/25 almost catch-up) x 4
300 (25 rt arm only/25 left arm only/25 swim) x 2
(25 3 rt-3 lft / 25 3 rt -3-3 lft / 25 swim) x 2
200 Swim, choice. Good stroke technique.
100 (4 x 25 free swim, count, rest 5-10)
100 (4 x 25 free pull, count, rest 5-10)
200-300 Pull
Main (1500)
300 (3 x 100) swim. Descend (each 100 gets faster). Set interval for 20 sec rest.
300 (6 x 50) swim. Descend 1-2, 3-4, 5-6. Each group of 2 same stroke. Can change.
Set interval for 15 sec rest.
300 (3 x 100). Same interval as above. Hold even pace.
300 (3 x 100). Each 100 is 50 Pull/50 Swim. No paddles. Just get rid of buoy at the 50.
300 (6 x 50) choice. Add 5 sec to interval for other set of 50s.
Cool-Down (100-200)
Easy swim
Wednesday, May 2
Warm-Up (1000)
300 Swim (75 free/25 choice)
400 (8 x 50 as 25 Swim/25 Drill). #1-2 Catch-up, #3-4 Change 3, #5-6 Glide 2, #7-8 Roll
300 Pull
Main (1700)
600 (4 x 150). #1 Swim, steady pace, choice. #2 50 Swim/50 3R-3L/50 swim, choice.
#3 Make each 50 faster. #4 Swim with fins.
200 Negative split. Pair off in groups of 2. One swims, other gets split at 100 and final time.
Change off.
300 Pull as 2 x 50 (long and strong), 2 x 100 descend.
600 as 12 x 50. Descend in groups of 3 (1-3, 4-6, etc). Can do groups of 3 as kick, swim, pull, whatever.
Friday, May 4
Warm-Up (1000)
500 (100 Swim / 100 Swim with paddles / 100 Pull with paddles /
100 Pull without paddles / 100 Swim)
200 Swim, choice. Concentrate on good push-off, streamline, kick before 1st stroke
300 (6 x 50) Descend 1-3, 4-6. On :50, :55, 1:00, 1:10, 1:40
Main (1500)
400 (4 x 100) #1 Swim, #2-3 Pull, #4 Swim. Free. On 1:30 or 1:40, 1:50, 2:05, 2:20, 2:45
300 (3 x 100). Stop at 50 to get time. Negative split. Choice.
100 I’ll time you. Negative split.
200 (4 x 50). #1, 2 same pace; #3, 4 the same, but faster than #1,2.
200 Stop at 100 to check time. Negative split. Choice.
300 (3 x 100) Kick, choice. Rest 10-15.
Cool-Down (100-300)
25 Kick or 25 Drill/25 Swim
Monday, May 7
Warm-Up (1100)
200 Swim
100 Breaststroke drills (25 kick / 25 pull with free kick / 2 x 25 swim separate k and p)
~Fins on~
100 Back drills (25 kick/ 25 double arm / 2 x 25 swim)
100 Fly drills (25 body dolphin / 25 pull / 2 x 25 swim)
300 (6 x 50) Odds kick (fast); evens swim (easy)
~Fins off~
300 (100 Pull/50 Swim) x 2
Main (1600)
Total of 600 of one stroke.
200 choice, moderate. This will determine intervals for this workout. Lane 8 – 100s.
Set intervals for each lane for 50 and 200.
4 x 50 Maintain same pace.
200 Holding the pace.
4 x broken 200. Same stroke for key 50 on all. Rest can be free. Try to keep the timed 50s equal
200 key 50, get time: 150 choice.
200 easy 50; get time on 2nd 50; easy 100.
200 easy 100; get time on 3rd 50; easy 50.
200 easy 150; get time on last 50.
200 (4 x 50) choice. Set interval for 20 sec rest.
Cool-Down (100-300)
(2 x 25 count; 1 x 50 count) x (2-3)
Wednesday, May 9
Warm-Up (1000)
300 (50 c.u./100 swim) x 2
200 Pull, almost c.u.
200 (8 x 25). #1-2 hands shoulder width, elbows up, pull ***;
#3-4 hands same, elbows up, recover over water, fly pull;
#5-6 hands same, body dolphin, do not bend knees;
37-8 hands same, elbows up, pull free
200 (4 x 50), 25 drill/25 swim, choice
100 Easy swim, choice
Main (1500)
200 25 back/25 free. Head back, hand wide entry, deep entry, elbow in, pull
200 (4 x 50) Free, back, or 25 back/25 free; on 1:00, 1:10, 1:15, 1:30, 1:45
100 back or free; good effort
200 Free pull; think almost c.u.
200 Free swim. ALMOST C.U.
4 x 50 free (descend 1-2, 3-4) on :50, :55, 1:00, 1:10, 1:30
300 (6 x 50) Kick. Go on 3rd touch – 15 sec rest.
100 IM with good strokes. Start each 25 with stroke, switch to free if necessary.
Cool-Down (100-200)
(2-4) x 50 choice, easy
Friday, May 11
Warm-Up (1000)
500 (200 Swim/200 Pull/100 Swim)
300 (3 x 100 Kick). Go on 3rd touch. *** kick on last 100?
200 (4 x 50), choice, drill/swim. Go on 3rd touch.
Main (1500)
200 (2x 100) Free. Aerobic pace. Get time. On 1:30, 1:45, 2:00, 2:15, 2:40.
500 (10 x 50). Odds choice, evens free. Try to maintain same pace as on 2 x 100.
Intervals: 1:00/50, 1:05/55, 1:15/1:00, 1:20/1:10, 1:50/1:40
300 (3 x 100). #1-2 free at same pace as first 2. #3 can be choice.
300 (6 x 50) Free Pull. Almost catch-up. On 50, 55, 1:00, 1:10, 1:40.
100 IM drills. Fly – catch-up w/ fly kick; Back – double arm; *** – pull w/ free kick;
Free – 3R/3L
100 Swim, choice.
Cool-Down (100-300)
Easy swim
Monday, May 14
Warm-Up (900)
400 (200 Swim / 100 Kick / 100 Swim with fins)
100 (2 x 50 breaststroke); short pull, narrow kick, glide
100 (25 fly kick- body dolphin, 25 catch-up with fly kick, 2 x 25 swim with short pull, 2k)
100 kick, choice
100 swim with fins
100 swim w/o fins
Main (1500-1800)
(2-3) x 600: 4 x 50 Drill/Swim; 4 x 50 Pull; 4 x 50 Swim
Set interval for swims allowing 15-20 rest
Cool-Down (100-200)
Easy swim
Friday, May 18
Warm-Up (1500)
5 x 100 1st 100 – swim; 2nd - 75 swim/25 drill; 3rd - 50 swim/25 drill/25 swim;
4th - 25 swim/25 drill/50 swim; 5th - 25 drill/75 swim
2 x 200 Pull. Rest 15-20.
300 (50 kick/25 swim) x4
200 Swim, choice. Include some non-free.
4 x 25 Free. #1- glide on each stroke; #2-wide entry, elbows up; #3-use your hips; #4 – all
Main (900)
8 x 25 Two of each stroke. I’ll tell the 1st person in each lane when to go.
4 x 50 #1 choice, good technique; #2-3 descend; #4 I’ll time each lane.
400 (2 x 100 descend) x 2; long interval for quality. 1:50, 2:05, 2:20, 2:50, 3:30.
Rest 1:00 after 1st 2.
100 I’ll time you.
Cool-Down (250)
100 + 75 + 50 +25 Choice (swim, kick , pull or drill)
