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.
Thursday, Aug 30
Warm-Up (1000)
200 Swim, free
200 Pull, free
100 Swim, choice
100 Pull, choice
300 (50K/50S), choice
100 IM swim, can drill on fly and *** if needed
Main (1400-1600)
400 (150 swim/100 drill/150 swim); choice of stroke and drills
400 (150 kick/100 swim/150 kick); choice
400 (150 pull/100 swim/150 pull)
200-400 Swim. If all free, stop each 100 to check time. OR, you can change strokes each 100.
Cool-Down (100)
4 x 25 easy, good stroke
Friday, Aug 31
Warm-Up (1000)
300 (Drill 3rd 25 of each 100. That will be 50 swim/25 drill/25 swim), choice.
300 (25K/25D/25S) x 4. Fins ok.
400 (8 x 50). Drill, Kick, Pull or Swim. Do 2 in a row the same. Go on 3rd touch.
Main (1300 or 1500)
4 x 100 Interval for 15 sec rest. All same stroke.
100 Kick ½ way, swim rest of each 25
3 x 100
100 Swim one-arm ½ way, full stroke rest of each 25
2 x 100 Interval for 15 rest. Same stroke, does not have to be same as above.
50 choice
1 x 100 choice, fast
50 choice
If you want more yardage, 200 Swim. Choice
Cool-Down (100)
4 x 25
Tuesday, Sept 4
Warm-Up (1000)
200 Swim
200 Pull
400 (8 x 50) with fins. Odds kick; evens swim.
200 (4 x 50) pull.
Main (1200)
2 x the following:
6 x 50 – interval for 10-15 sec rest
3 x 100 – interval for 15-20 sec rest
Rest extra minute after first set.
Cool-Down (400)
200 Pull – long and strong
200 Swim – long and strong
Thursday, Sept 6
Warm-Up (1000)
100 Swim
200 as 50 drill/50 swim (choice of drill)
300 as 50 Kick/50 Swim
400 (4 x 100) Pull. Rest 10-15. Increase effort.
Main (1500)
500 (5 x 100) Swim. Set interval for 15 sec rest.
400 (8 x 50) Swim. Choice. Do 2 in groups of 2. Think 4 x (2 x 50). Interval for 10-15 rest.
300 (3 x 100). 1st 100: Kick ½ way on each 25. 2nd 100: Catch up on 1st and 3rd 25.
3rd 100: Swim. Long and strong.
200 Swim. Choice of stroke(s). Can mix it up.
100 Swim. Good effort.
Cool-Down (100-200)
100 Pull
100 Swim
Monday, Sept 10
Warm-Up (1200)
200-300 Swim, Choice
All Free:
100 Swim with an exaggerated glide. I’m watching!
100 as 4 x 25 count strokes. Slow it down and ride the glide.
100 as 2 x 50 count. Maintain same stroke count as on 25s.
Pick another stroke:
100 as 2 x 25 Count. 1 x 50 Count. Back should be close to Free count.
Fly and *** should be about ½ of count for Free.
Back to Free:
200 Pull. Think about a long stroke.
200-300 (4-6) x 50 Kick. Choice. On 1:10, 1:20, 1:30, 1:50. Pick interval after 1st 50.
Main1 (1200)
500 as 5 x 100. #1-50 c.u./50 swim; #2-50 3R,3L/50 swim; #3-25 c.u./75 swim;
#4-25 3R,3L/75 Swim; #5-Swim
400 as 4 x 100 Pull.
300 as 3 x 100 Swim, choice.
Main2 (200-400)
(4-8) x 50. Do 2 in a row the same stroke.
Cool-Down (100)
100 Easy Swim.
Wednesday, Sept 12
Warm-Up (1000)
200-300 Swim (75 free/25 choice)
100 Swim, free. Glide at least for a count of 1,2 on each stroke.
100 Swim (2 x 25 and 1 x 50) count strokes, free. Rest 5 sec.
100 Pull (No paddles); (2 x 25 and 1 x 50) count strokes, free. Rest 5 sec.
200-300 Pull. Long stroke. Paddles ok.
100 Swim, choice.
Main (1600)
400 as (8 x 50). Odd numbers (1,3,5,7) are kick (choice).
Even numbers (2,4,6,8) are swim (choice). Swim with fins.
200 as (2 x 100). Swim, choice. Same stroke for both.
400 as (8 x 50). Swim. Do 2 in a row the same stroke.
200 as (2 x 100). Swim, choice. Same stroke for both.
400 as (8 x 50). #1-3 are pull. #4 swim. #5-7 are pull. #8 swim.
Cool-Down (100)
4 x 25 Count strokes.
Friday, Sept 14 (Convention)
Warm-Up (700-1100)
200-300 Swim
400-500 (8-10) x 50.
#1-2 (25 c.u./25 swim);
#3-4 (25 3R-3L / 25 swim);
#5-6 Kick at least 1/3 of each25, then swim;
#7-8 Swim;
#9-10 (faster lanes only) Swim
100 (4 x 25, count strokes)
200 Swim - Optional.
Main 1 (600) Purpose: to practice controlling your pace.
Choose a stroke or combination and stick with it through the six 100s. Rest 20-30 betw sets
3 x 100 Long and strong, moderate. Interval for 15-20 sec rest. Get your time. Steady pace.
2 x 100 Same interval; these two 100s should be faster than the set of 3.
1 x 100 Faster than the others.
Main 2 (1050) Purpose: to practice pace for a good 200.
4 x 50 Even pace. Interval for 10-15 sec rest.
100 (25 drill/25 swim), recovery
200 Broken (50-100-50). The two 50s should be the same stroke and the same speed.
The 100 in the middle can be any stroke. Stop at the end of the 50 and 100 to get time.
100 easy swim, choice
2 x 100 Descend
50 easy swim, recovery
200 For time.
Main 3 (300)
2 x 50 Even pace
25-50-25 Check pace on 50
100 For time.
Cool-Down (100-250)
(2-5) x 50 choice (kick, pull, swim, drill – mix it up)
Total: 3300, 2750, 2350
Monday, Sept 17
Warm-Up (1100)
•200-300 Swim
•200 (25 One-arm/25 Swim/25 Other arm/25 Swim). Be sure to roll back after each stroke.
•100 Free. Count strokes. Long and strong.
•100 Swim, choice.
•100 (25 drill/25 swim). Back or Free-chg 6; ***-1pull/2kicks; Fly-3R/1 Full/3L/1Full
•200 Pull
•100 Kick ½ of each 25, then swim. Choice.
Main (1400)
8 x 50 (2 Pull/2 Swim) x 2. On :55, 1:00, 1:05,
1:10, 1:45
3 x 100 Descend. Choice, same stroke for all 3.
On 1:35, 1:50, 2:05, 2:15, 2:45
8 x 50 (4 kick/4 swim). Leave on 3rd touch.
3 x 100 Descend. Choice, same stroke for all 3.
Same interval as above.
Cool-Down (100-200)
Easy Pull
Wednesday, Sept 19
Warm-Up (1200)
200-300 Swim
100 Swim free. Ride the glide. Count at least 1-2 before stroking.
6 x 50 Pull. Free on 1-4, Choice on 5-6. Go when 3rd person touches.
300 Swim. 25 non-free/75 free.
4 x 50 on :55, 1:00, 1:05, 1:15, 1:45. Descend 1-2, 3-4.
Main (1400)
4 x 100 Free on interval for 30 seconds rest. Descend 2-5 sec on each 100. I’ll time and record.
Take pulse at end.
(6-12) x 50 Descend 1-3, 4-6, etc. Interval for 15 sec rest.
300 Pull. Get your time – same pace as the 4 x 100s
4 x 100 (50 Kick/50 Swim). Go when 3rd person touches.
Cool-Down (100)
4 x 25 Count strokes. Important to have long stroke when tired.
