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, 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.
Monday, Sept 24
Warm-Up (1100)
200 Swim
200 (25 3R-3-3L/25 Swim) Free; Repeat free or back;
(25 chg 6 with 3/25 Swim) Free; Repeat free or back.
2 x 200 Pull. Descend. Rest 15-20 between 200s.
6 x 50 Choice. Descend 2. Rest 10-15 between 50s. Regroup after 2 and repeat.
Main1 (500, 1000)
Anyone going to the meet on Sat move to lanes 7,8.
Lanes 4,5,6: 10 x 100 on 1:40, 1:55 or 1:50, 2:10. Free. Should have lots of rest.
Lane 7: 5 x 100 on 2:20 Free
Lane 6: 4 x 100 on 3:00 Free
Main2 (500)
4 x 50 on 1:00, 1:10, 1:15 or 1:20, 1:30, 1:50
3 x 50
2 x 50
1 x 50
Cool-Down (100)
100 Easy Swim
Monday, Oct 1
Warm-Up (1300)
200-300 Swim, choice
200-300 Pull, free
100 Swim, choice
100 Pull, choice
~fins on~
200 Fly drills. (50 body dolphin, scull to breathe / 50 kick with brd /
50 c.u. with fly kick / 50 3R-3L “head down, butt up”)
50 Butter Flutter (Swim fly as far as you can each 25 – at least 3 or 4 strokes)
100 Swim free with fins – almost c.u.
100 Breaststroke drills. (50 *** pull with free kick. ~fins off~ / 25 br pull with fly kick/
Stop at deep end. Vertical kick *** for 30 sec. 25 *** swim)
50 Swim, choice.
Main (1000)
Go 10 sec apart on next several swims.
50 swim free, relaxed. Get your time.
50 swim free at 38-41 (40), 44-49 (under 48), 50-54 (under 55), 57-1:02 (1:00), 1:10-1:20
50 swim free at same speed as above.
100 free at 1:20, 1:35, 1:48, 2:00, 2:25
100 free faster than above
Go back to leaving 5 sec apart
400 as 4 x (75 moderate, rest 5-10 sec, 25 sprint). Rest approx.. 30 sec between. Choice.
200 as 2 x 100 free on 1:30, 1:45, 2:00, 2:10, 2:40
50 Choice. Fast.
Cool-Down (400)
50 Kick/50 Swim
Wed, Sept 26
Warm-Up (1000)
300 (100 Swim, 100 as 25 Drill/75 Swim, 100 as 50 Drill/50 Swim)
~Fins on~
200 (50 kick on side, 50 chg 6, 50 chg 6 with 3, 50 swim). Free or Free/Back
100 Breaststroke. 25 pull with free kick, 25 pull with fly kick,
~fins off~ 25 with 1 pull/2 kicks, 25 swim
100 Repeat breaststroke above OR 100 Fly with fins (25 c.u. with fly kick / 25 3R-3L /
25 3R-1-3L / 25 swim)
200 Swim, choice
100 (4 x 25) Build on 1 and 2, sprint on 3 and 4
Main (1600)
100 Count strokes
200 Pull, long and strong
300 (3 x 100) Descend. On 1:40, 1:55, 2:05, 2:20, 2:45
400 50 Kick/50 Swim
300 (3 x 100) Pull, descend. Same interval.
200 Swim, long and strong
100 Count strokes
Alternate Main for those going to the meet Saturday:
100 Count strokes
2 x 50 Pull
150 Swim (75, 50, 25).
200 50 Kick/50 Swim
10 minutes of quality turns
10 minutes off the blocks
Cool-Down (100)
4 x 25
