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, May 21
Warm-Up (1100)
300-500 Swim. Mix it up.
400-500 (8-10) x 50. Rest 10-15 sec. Don’t wait for others.
Work around each other like a meet w.u.
Do some d/s, kick or pull ½ way, check pace. No toys.
100 (4 x 25). Sprint. Rest as needed.
Main (1250)
100 timed. Choice. 5 sec apart. I’ll call out times.
200 - 400 Lanes 4,5,6: 8 x 50. On 1:00, 1:10, 1:15 or 1:20. Use some for recovery.
Lane 7: 3 x 50, 4 x 25. Lane 8: 8 x 25. Work on speed.
100 timed. Choice.
200-400 Pull. Set interval. Lanes 4-6: 4 x 100; Lane 7: 3 x 100; Lane 8: 2 x 100.
100-200 (4-8) x 25. Odds – swim hard for 1st ½. Evens – swim hard for 2nd 1/2 .
50 timed.
Cool-Down (50-350)
Easy swim
Wednesday, May 23
Warm-Up (1500)
300 (25 drill/75 swim), choice
200 swim (75 free/25 non-free)
100 swim, choice
300 (3 x 100 Pull), rest 10-15. Make each one a little faster.
~Fins on~
300 Kick
200 (2 x 100 back); 50 chg 6 with 3/50 swim.
100 fly (25 kick- body dolphin / 25 c.u. with fly kick / 25 kick ½ way then swim/25 swim)
~Fins off~
Main (700-1000)
200 (2 x 100 free); each 100 is 2 x (25 c.u./25 almost c.u.). Rest 10-15.
Lanes 4-6: 4 x 50 on : 55, 1:00, 1:05
3 x 100 on 1:40, 1:50, 2:05
2 x 50
2 x 100
Lanes 7-8: 10 x 50. Descend (or hold even) 1-3; #4 recovery; descend 5-7; #8 recovery;
#9 good effort; #10 recovery
Cool-Down (100-200)
(4-8) x 25 Think about your stroke.
Friday, May 25
Light, fun workout today. Pool is closed Monday for Memorial Day, and I leave for Italy on Wednesday.
Warm-Up (1000)
Freestyle:
200 Swim
200 Pull
100 Kick
100 Kick with fins
Choice:
100 Swim
100 Pull
100 Kick
100 25 drill/25 swim
Relays (500)
Divide workout into teams
100 (4 relays, each swimmer 25 free)
100 (4 relays, each swimmer 25 back)
50 (2 relays, one swimmer at each end go back, others free)
50 (2 relays, one swimmer at each end go ***, others free)
50 (2 relays, each swimmer 25 ***. Can do fly or free kick)
50 (2 relays, one swimmer at each end go fly, others free)
100 (2 relays, each swimmer 50 free)
Cool-Down (200-400)
100-200 swim free, almost c.u.
100-200 pull free, almost c.u.
No new workouts until June 22.
No workout on Monday, May 28, due to the holiday.
I leave Wednesday, May 30, for Worlds in Italy. This is a combination family vacation and swim meet. I am fortunate to have two coaches to take the workouts while I am gone, so I don't have to write any workouts.
I'll be back on June 21 and will resume coaching on June 22.
Note: I was in Italy May 30-June 21 and in Omaha July 4-10. Then I had cataract surgery on July 11 and a meniscus repair on July 16. I'm coaching again regularly and will only miss Aug 1 for the other cataract surgery.
Friday, June 22
Warm-Up (1000)
400 Swim (75 free/25 non-free)
100 Free (25 left only/25 swim/25 right only/25 swim)
100 Back (same as above)
300 Free Pull
100 Count strokes (2 x 25 swim + 2 x 25 pull – no paddles)
Main 1 (1350)
~Everybody go together on 2:30 interval~
Ln 8 – 75; Ln 7 – 100; Ln 6 – 100; Ln 5 – 125; Ln 4 – 150
1 to try it out and adjust lanes
2 – 3 more on interval
~Lower distance by 25~
3 more at shorter distance
~Drop interval to 2:00~
Ln 8 – 50; Ln 7 – 75; Ln 6 – 100; Ln 5 – 100; Ln 4 – 125
2-3 more on new interval
Main 2 (100-400)
(2-8) x 50 choice on interval for 10 sec rest
Monday, June 25
Warm-Up (1000)
300 (25 full c.u. /50 swim) x 4
200 Swim, choice. Think about the stroke mechanics.
~Fins on~
100 Free Kick (25 on right side / 25 on left side / 50 with board). Face in when on side.
100 Kick (50 Back / 25 Fly with brd / 25 Fly or Free with brd)
100 Swim with fins (50 back or fly / 50 free or fly)
200 Drill/Swim by 25. Fly (c.u. with fly kick) / Back (chg 6 with 3) / Free (c.u.) / fins off for
*** (1 pull with 2 kicks)
Main (600, 1000, 1500)
Purpose is to maintain a consistent pace by checking the last 100 or each swim.
Alternately, you can do the last 100 non-free.
Lanes 4-6 start with 500. Lane 7 start with 400. Lane 8 start with 300.
500 Swim. Check time for last 100.
400 Swim. Check time for last 100.
300 Swim. Check time for last 100.
200 Swim. Check time for last 100.
100 Swim, choice.
Cool-Down (100-300)
25 drill/25 swim
Friday, June 29
Warm-Up (1300)
100-200 Swim, choice
400 8 x 50 #1- 25 slow c.u./25 swim; #2 – free, almost c.u. ; #3 - 6 Pull, almost c.u.
#7 – 8 25 non-free/25 choice. Rest 10.
100-300 Swim, think about technique, mix up strokes
4 x 25 from middle of pool; work on turns
3 x 100 choice. #1 count strokes, #2 long and strong; #3 moderate
Main 1 (1200)
4 x 75 odds fast; evens D/S/D
4 x 75 pull
4 x 75 #1 and 2 one stroke, #3 and 4 a different stroke
4 x 75 odds fast; evens Free/non-free/free
Cool-Down (200)
Easy swim or pull
Friday, July 13
Warm-Up (1000)
600 (50 drill + 100 swim) x 4. Drills: catch-up, fingertip drag, 3R-3-3L, fingertip drag
300 (6 x 50) Kick
100 Swim
Main 1 (900)
25 Slow, count strokes, choice
50 Same
75 Build. Each 25 gets faster.
100 Swim. Good effort. Time yourself.
125 Pull. Long and strong.
150 Swim 100, get time, swim 50 easy.
175 Pull. Long and strong.
200 Good effort. Time yourself.
Main 2 (700)
7 x 100 Odds are pull, evens are swim. Try for steady pace.
Cool-Down (100)
4 x 25. Perfect stroke.
