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.
Wed, Dec 2, Meter Pool
Warm-Up (400-800)
100-200 Swim
100-200 Kick
100-200 D/S by 25s
(2-4) x 50 descend 1-2, 3-4
Main (1000-1800)
Time yourself. Check pace. Try to hold same pace per 100.
Lanes 4,5,6
400 Swim
400 Pull
300 Swim
300 Pull
200 Swim
200 Pull
Lane 7,8: Skip 400s, start with 300s
Lane 7,8: ? x (2 x 50 descend) with time left
Cool-Down (100-200)
(4-8) x 25
Friday, Dec 4, Meter Pool
This is a great workout with all stroke count. Swimmers get surprisingly tired from doing the stroke correctly. Finishing with sprints worked out well.
Warm-Up (550-1000)
350-700 (1-2) x (200 Swim, 50 Drill, 100 Kick)
200-300 Pull
Main (1300-1500)
2 x 50 25 Swim w/ fists, 25 regular swim; 1-arm 4 rt/4lft
4 x 25 Free, count.
2 x 50 Free, count.
100 Free
Repeat above pulling with no paddles, count. (4 x 25, 2 x 50, 100)
Repeat above swimming, choice, count (4 x 25, 2 x 50, 100)
(4-8) x 50 Swim. Concentrate on long strokes, dps.
4 x 25 Sprint. All together. KICK.
Cool-Down (200)
Easy pull or swim.
Monday, Dec 7, Yard Pool
This was a great workout. I found it in the November issue of SwimmingWorld in an article about Bobby Patten. Everyone was very tired, but felt great about the challenge!
Warm-Up (500-1000)
300 (50 swim/25 drill) x 4
300 Pull
4 x 75 D/S/D #1 c.u. free: #2 3R/3L fly, back or free: #3 FT drag free,
#4 Chg 3 w/3 back or free
100 Choice
Main ( 1200-1800)
6 sets of (3 x 100)
3 x 100 on 2:25, 2:15, 2:00, 1:45 or 1:35
3 x 100 on 2:15, 2:05, 1:50, 1:35 or 1:25
3 x 100 on 2:20, 2:10, 1:55, 1:40 or 1:30
3 x 100 on 2:10, 2:00, 1:45, 1:30 or 1:20
3 x 100 on 2:15, 2:05, 1:50, 1:35 or 1:25
3 x 100 on 2:05, 1:55, 1:40, 1:25 or 1:15
Each column has the intervals for one lane. The fastest lane went on 1:35, 1:25, 1:30, 1:20, 1:25, 1:15. The interval dropped 10, went up 5, down 10, up 5, etc.
Cool-Down
Easy Swim
Wed, Dec 9, Meter Pool
Warm-Up (900)
300 Swim
300 Kick
300 Pull
Main (1200-1600)
600 3 x (4 x 50) as 50 d/50 k/50 p/ 50 s
Some lanes went all free; some went 2 sets non-free and one set free.
600 Working on distance pace for 400, 800
2 x 100 Pull, 2 x 100 Swim, 100 P, 100 S
200-400 ? x (4 x 25) Easy, build, easy, fast on :40, :45, :50, :55
Cool-Down (100-300)
Easy swim
Mon, Dec 14, Meter Pool
Warm-Up (500-900)
100 Easy swim
4 x 50 Swim. Count strokes. First two are free; other 2 are choice. Rest 10-15.
4 x 50 Pull (no paddles). Same as above. Compare number of strokes.
100 Swim, choice.
2 x 100 Pull, choice
100 Swim
Main (1050-1650)
1. Think about your 800/1500 pace:
4 x 50 on :50, 1:00, 1:10, 1:20, 1:30
2 x 100 on 1:40, 1:50, 2:05 or 2:10, 2:15, 2:30
1 x 200
2. 50 Easy, recovery
3. Think about your 200-400 pace:
2 x 50
1 x 100
4. 50 Easy, recovery
5. Think about your 100 pace:
2 x 25 on :35, :40, :45, :50
1 x 50
6. 50 Easy, recovery
7. Repeat #1, #3, or #5 (depending on time)
Cool-Down (100-200)
Easy swim
Tuesday, Dec 15, Meter Pool
WARM-UP (700-900)
200-300 Swim.
200 Pull Free.
100 Pull 25 choice/25 free.
100-200 (2-4) x 50 as 25 D / 25 S (Catch-up, 3R/3L)
100 Swim
MAIN (1300-1600)
100 25 D/25 S Free (FT drag, reach)
200 Swim. 75 Free/25 Non-free
300 3 x 100 Free on interval with 15 sec rest
400 2 x 200 Pull, Descend. On ______
300 6 x 50 (1-3 choice, 4-6 free) on :50/1:00, :55/1:05, 1:05/1:15, 1:10/1:20, 1:30/1:45
200 4 x 25. 2 x 50 Count strokes. Choice.
100 Swim. Choice. State time before swimming.
COOL-DOWN (100-300)
Easy Swim.
Wed, Dec 16, Meter Pool
Warm-Up (600)
100 Swim, free
100 Drill/Swim by 25 (Catch-up)
100 Swim, choice
100 Drill/Swim by 25 (3R/3L) Free, back, or fly
200 Pull
Main #1
15 minute swim for distance.
I helped count and will figure average per 100.
Main #2 (600-900)
(4-6) x 50 Kick on 1:05, 1:15, 1:25, 1:30, 1:45
(4-6) x 50 Pull on :55, 1:05, 1:15, 1:20, 1:30
(4-6) x 50 Swim on :55, 1:05, 1:15, 1:20, 1:30
Cool-Down
Easy swim
Wed, Dec 16, Yard Pool
This main set of 15 x 100 is one of my favorites because there are so many variations. It works well for a big group because the interval keeps everyone moving and no one laps anyone.
Warm-Up (1000)
200-300 swim
4 x 75 as 25 chg 6/25 swim/25 chg 6. Streamline on your side!!! Rest 10-15
6 x 50 pull (1-3 w/ paddles, 4-6 w/o paddles) on :55, 1:00, 1:10, 1:15
4 x 25 count strokes.
Main (1000-1500)
5 x 100 swim on 1:30, 1:40, 1:55, 2:10, 2:20. Aerobic.
4 x 100 pull on interval above -5 (1:25, 1:35, 1:50, 2:05, 2:15)
3 x 100 swim on same interval as pull.
2 x 100 swim on 1:20, 1:30, 1:45, 2:00, 2:10
1 x 100 pull, fast.
Cool-Down (100-400)
2 x 50 drill/swim
2 x 50 kick
Repeat
Thursday, Dec 17, Meter Pool
WARM-UP (500)
100 Swim.
300 (25 K/ 25 D/ 25 S) x 4 Choice. Fins ok.
100 Swim.
MAIN (1800)
400 8 x 50 on :50 or :55, 1:15, 1:45. Work on aerobic pace.
Can do 1-4 on one stroke and 5-8 of another.
400 Try to hold the same pace as on the 50s.
300 6 x 50 on same interval + 5. Descend 1-3, 4-6. Do 3 of one stroke.
300 Pull. Free.
200 8 x 25 on :35, :40, :50. Count strokes on odd, sprint on even.
200 2 x 100. I’ll time you. 10 seconds rest.
COOL-DOWN (200)
4 x 50 Easy. Choice.
