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, Nov 26
Our pool was closed both Thurs and Fri for Thanksgiving Holiday. I tried to ease everyone back into workouts.
Warm-Up (1200)
200-300 Swim
300 (6 x 50 drill/swim), choice. Rest 10-15.
300-400 (3-4) x 100 Pull on 1:30, 1:50, 2:00, 2:05, 2:20 Increase effort on each.
200 as 4 x 50 Swim, descend 1-3, last one is easy
Main (1300-1500)
200 as 2 x 100 free on 1:30, 1:50, 2:00, 2:05, 2:20
200 as 4 x 50 choice on :55, 1:00, 1:05, 1:10, 1:30
200 as 2 x 100 free on 1:25, 1:45,1:50,1:55, 2:15
200 recovery as 100 Kick, 100 D/S by 25. Fins ok.
200-400 as 2 x 200 free on 3:00, 3:15, 3:40, 4:00, 4:30
100 recovery as (4 x 25 easy, good stroke)
200 as 4 x 50 choice. Off each wall, good push-off and swim hard ½ way, then easy
Cool-Down (100-300)
Easy swim
Wednesday, Nov 28
Times are for 25 meter pool. I have determined the interval for each lane for a set of 100s. Today, I push them to repeat on a faster interval.
Warm-Up (1000)
400 as 100 free swim/100 (c.u.- swim)/100 choice swim/100 drill-swim, choice
100 Pull, count strokes (paddles optional)
200 Pull, try to maintain # of strokes
~fins on~
300 50 kick/50 drill
Main (1500)
2 x 100 free on 1:35, 1:50, 2:00, 2:10, 2:50
50 Easy
2 x 100 free on 1:30, 1:45, 1:55, 2:05, 2:45
50 Easy
3 x 100 free, choose interval from above
~fins on~
300 (25 kick/25 drill/25 swim)
~fins optional~
2 x 100 choice on 1:50, 2:10, 2:20, 2:30, 3:10
200 Pull, long and strong
Cool-Down (200)
Easy swim
Friday, Nov 30
Warm-Up (800)
(200-300) 75 free/25 choice
(200-300) Pull
(200) 25 drill/25 swim, choice
Main (1200-1800)
(200) 8 x 25 Odds sprint; evens easy
(200) 4 x 50 Choice, on 1:00, 1:10, 1:20, 1:30, 1:50. Descend 1-2, 3-4
(600-1000) 10 x 100 on 1:35, 9 x 100 on 1:55, 8 x 100 on 2:05, 7 x 100 on 2:15,
6 x 100 on 2:55
(200-400) (4-8) x 50 Odd drill/swim; even swim. Choice . Fins ok.
Monday, Dec 3
Warm-Up (1000)
(200-300) Swim. Choice.
(200) 25 drill/25 swim, choice. No fins.
(200) Pull
~Fins ok~
100 IM drill (fly, back, free: 3R-3L; *** pull with free kick)
200 Kick
Main (1500)
(200) 4 x 50 #1-2 choice, #3-4 freestyle at pace
(100) 1 x 100 Try for pace that were repeating 100s last week.
(300) 1 x 300 Put some effort into it to hold pace for multiple 100s.
~Fins ok~
(150) 2 x 75. 50 kick/25 swim
(150) 2 x 75. 25 kick/50 swim
~Fins off~
(300) 6 x 50. Descend 1-3; descend 4-6. Choice.
(300) Pull
Cool-Down (100)
Easy swim
Wednesday, Dec 5
Warm-Up (1000)
(100) 25 c.u./25 swim
(100) almost c.u.
~Fins ok~
(100) 25 change 6/25 swim in slow motion
(100) swim with fins, think about pull (elbow up at catch)
(100) 2 x 25 *** scull with free kick; breathe early. 2 x 25 *** pull with free kick
~fins off~
(50-100) *** kick
(50-100) *** swim, keep pull short
(100-300) pull 75 free/25 back
Main (1500)
6 x 50 All free, even pace. Or 1-3 choice, 4-6 free even pace.
4 x 75 All free or free/choice/free
3 x 100 All free or 1-2 free, 3 choice
2 x 150 All free or 50 free/50 choice/50 free
1 x 300 Long and strong, good stroke. Choice.
Cool-Down (300)
100 pull / 100 swim / 100 pull
Friday, Dec 7
Warm-Up (1000)
100 swim
~fins on~
200 as (25 chg 6 in slow motion/25 swim)
100 Backstroke as (50 Quarter Arm Lift/50 swim)
100 Backstroke as (50 “L” drill/50 swim)
~fins off~
100-200 swim; all free or 50 back/50 free
100-200 pull
100 as (2 x 50) descend, free
Main (1500)
300 as 3 x 100 on 1:30, 1:50, 2:00, 2:10, 2:45
200 as 4 x 50 (25 drill/25 swim), choice
400 as 4 x 100 on 1:35, 1:55, 2:05, 2:15, 2:45
~fins on~
200 as 50 kick/50 swim
300 as 3 x 100 Pull on 1:35, 1:55, 2:05, 2:15, 2:45
100 I’ll time each lane.
Cool-Down (100)
Easy swim
Monday, Dec 10
Warm-Up (1000)
200 Swim
200 25 catch-up/25 swim/50 c.u./50 swim/25 c.u/25 swim
~fins on~
300 (25K/25D/25S)
300 as 6 x 50. Odds free, evens choice. On 4th touch (15 sec rest)
Main (1600)
400 Swim. All free with steady pace OR 300 as 100 non-free/100 free/100 non-free
300 Pull, free.
300 Swim, free as 3 x 100 on 1:30, 1:55, 2:00, 2:10, 2:45
200 Kick, choice
200 Pull, free
100 Swim, free. Rest 30 sec between the two 100s.
100 Swim, choice
Cool-Down (100)
4 x 25, count
If time, easy 200-300.
Wednesday, Dec 12
Warm-Up (1000)
300 Swim (100 free/50 choice) x 2
300 Pull (75 free/25 non-free) x 3
~Fins ok~
400 (50 kick/50 swim)
Main (1500)
Improving your 200s and 100s
Pick a stroke or combination for 600 meters. Work on steady pace for 200.
4 x 50 on 1:00, 1:10, 1:20, 1:30, 2:00
~rest extra 20-30~
2 x 100 on 2:00, 2:10, 2:20, 2:30, 3:00
~rest extra 20-30~
1 x 200
100 as 50 easy, 50 build. Recovery
Pick a stroke for 400. Work on speed for 100 pace.
4 x 25 Count strokes. Go on 3rd or 4th touch.
4 x 25 Sprint on :35, :40, :40 or :45, :45, :55
2 x 50 Descend on :55, 1:00, 1:10, 1:20, 1:50
~rest extra 20-30~
1 x 100
200 Pull, easy
4 x 50 drill/swim. Go on 3rd or 4th touch.
Cool-Down (100)
Easy swim
Monday, Dec 16
Warm-Up (1200)
300 Swim (100 free/100 choice/100 free)
300 Pull
6 x 50 Drill/Swim (2 as catch-up, 2 as 3R/3L, 2 as change 6 with3)
300 as 50 Kick/50 Swim
Main 1 (1000)
3 x 100 Swim on 1:35, 1:55, 2:05, 2:15, 2:45
3 x 100 Pull on 1:30, 1:50, 2:00, 2:10, 2:40
50 easy
~Rest extra 30.~
3 x 100 Swim on same interval as pull.
50 easy
Main 2 (400)
2 x 200 Descend. #1 very relaxed. #2 a little faster.
Cool-Down (100)
4 x 25 count
