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.
Fri, March 1
Warm-Up (1000)
200-300 (75 free/50 choice)
200-300 Pull. Long and strong.
~Fins ok~
200 Drills:
50 Chg 5 (25 back/25 free)
50 Breaststroke pull : 25 with fly kick/25 with free kick
75 3R-3L drill (25 fly/25 back/25 free)
25 Swim choice
200 Swim. 25 non-free/25 free. Fins optional.
Main (1500)
250 (100-75-50-25) One stroke or IM (75 bk, br, fr; 50 br, fr; 25 fr). Go on 4th touch.
250 (25-50-75-100) One stroke or IM (25 fr, 50 br, fr, 75 bk, br, fr). 4th touch.
300 Pull. Gradually get faster.
200 IM (25 Kick/25 Drill). Do *** last w/o fins.
5 x 100 freestyle; descend (challenging to hold back on 1st 2).
Interval for 20 sec rest. Long interval so you can take it easy at beginning.
Cool-Down (100-200)
Drill/swim by 25
Monday, March 4
Warm-Up (500)
300 Swim (200 Free/100 Choice)
200 Count strokes (4 x 25 Free / 4 x 25 Choice). Rest 5 after each 25.
Main (2000)
~Fins on~ (800)
100-200 Kick Free with board
100 (25 left arm only / 25 right arm only / 25 3R-3L / 25 3R-3-3L)
100 (25 chg 6 / 25 chg 6 with 3) ~fins off~ (25 chg 3 / 25 chg 3 with 3)
100-200 Pull Free
200 (4 x 50 Free, descend 1-3, 4 easy)
Pick a stroke. ~ Fins on except for breaststroke~ (700)
100-200 Kick
100 (25 left arm only / 25 right arm only / 25 3R-3L / 25 3R-3-3L) for bk, fly or fr
Breaststroke: 25 1 Pull/2 Kicks, 25 2 Pulls/1 Kick, 25 glide 4/ 25 glide 2
~Fins off except for fly~
100 (Free: 25 catch-up/25 almost c.u.); (Back: 25 ¼ arm raise/25 “L” / 50 “L” with 3)
(Fly: 25 Kick 3, pull 1 / 25 Swim); (***: br with fly k/ swim / br with fr K / swim)
100 Pull Free and Back. *** 50 pull. Fly 50 swim
200 (4 x 50 Stroke, descend 1-3, 4 easy. Fly can be 25 fly/25 free.)
300 as 6 x 50 choice. Keep even pace or descend 1-3, 4-6. Can switch after 3.
200 as 2 x 100. Even pace, choice.
Cool-Down (100-300)
Easy swim
Wednesday, Mar 6
Warm-Up (1000)
100-300 Swim, choice
100-200 Pull
500 (10 x 50). Lane doesn’t have to stay together. Rest about 10 sec. Do some d/s, some swim.
Main (1400)
4 x 100 Swim on 1:35, 1:50, 2:05, 2:15, 2:45
~Rest 20-30~
4 x 100 Pull on same interval.
~Rest 20-30~
3 x 100 Swim on 1:30, 1:45, 2:00, 2:10, 2:40
~Rest 20-30~
2 x 100 Swim on 1:25, 1:40, 1:55, 2:05, 2:30. Try to make 1; this is challenging.
1 x 100 Pull, easy
Cool-Down (100-200)
(2-4) x 50 Long and strong. Good stroke. Choice.
Monday, March 4
Warm-Up (500)
300 Swim (200 Free/100 Choice)
200 Count strokes (4 x 25 Free / 4 x 25 Choice). Rest 5 after each 25.
Main (2000)
~Fins on~ (800)
100-200 Kick Free with board
100 (25 left arm only / 25 right arm only / 25 3R-3L / 25 3R-3-3L)
100 (25 chg 6 / 25 chg 6 with 3) ~fins off~ (25 chg 3 / 25 chg 3 with 3)
100-200 Pull Free
200 (4 x 50 Free, descend 1-3, 4 easy)
Pick a stroke. ~ Fins on except for breaststroke~ (700)
100-200 Kick
100 (25 left arm only / 25 right arm only / 25 3R-3L / 25 3R-3-3L) for bk, fly or fr
Breaststroke: 25 1 Pull/2 Kicks, 25 2 Pulls/1 Kick, 25 glide 4/ 25 glide 2
~Fins off except for fly~
100 (Free: 25 catch-up/25 almost c.u.); (Back: 25 ¼ arm raise/25 “L” / 50 “L” with 3)
(Fly: 25 Kick 3, pull 1 / 25 Swim); (***: br with fly k/ swim / br with fr K / swim)
100 Pull Free and Back. *** 50 pull. Fly 50 swim
200 (4 x 50 Stroke, descend 1-3, 4 easy. Fly can be 25 fly/25 free.)
300 as 6 x 50 choice. Keep even pace or descend 1-3, 4-6. Can switch after 3.
200 as 2 x 100. Even pace, choice.
Cool-Down (100-300)
Easy swim
Monday, March 4
Warm-Up (500)
300 Swim (200 Free/100 Choice)
200 Count strokes (4 x 25 Free / 4 x 25 Choice). Rest 5 after each 25.
Main (2000)
~Fins on~ (800)
100-200 Kick Free with board
100 (25 left arm only / 25 right arm only / 25 3R-3L / 25 3R-3-3L)
100 (25 chg 6 / 25 chg 6 with 3) ~fins off~ (25 chg 3 / 25 chg 3 with 3)
100-200 Pull Free
200 (4 x 50 Free, descend 1-3, 4 easy)
Pick a stroke. ~ Fins on except for breaststroke~ (700)
100-200 Kick
100 (25 left arm only / 25 right arm only / 25 3R-3L / 25 3R-3-3L) for bk, fly or fr
Breaststroke: 25 1 Pull/2 Kicks, 25 2 Pulls/1 Kick, 25 glide 4/ 25 glide 2
~Fins off except for fly~
100 (Free: 25 catch-up/25 almost c.u.); (Back: 25 ¼ arm raise/25 “L” / 50 “L” with 3)
(Fly: 25 Kick 3, pull 1 / 25 Swim); (***: br with fly k/ swim / br with fr K / swim)
100 Pull Free and Back. *** 50 pull. Fly 50 swim
200 (4 x 50 Stroke, descend 1-3, 4 easy. Fly can be 25 fly/25 free.)
300 as 6 x 50 choice. Keep even pace or descend 1-3, 4-6. Can switch after 3.
200 as 2 x 100. Even pace, choice.
Cool-Down (100-300)
Easy swim
Tuesday, Mar 12
Warm-Up (1200)
300-400 Swim, choice
4 x 100 Pull. Rest 10-15 after each 100. Gradually increase effort.
~fins okay~
300-400 as 50 Kick/50 Swim
Main1 (1200)
You can change strokes for each broken 200. You can do back/free or ***/free. IM is good or fly/free, back/free, br/fr, fr/fr. Work on even splits.
4 x 50 on interval for 10-15 sec rest.
50 - 100 - 50 Rest 10 between each part.
100 – 50 – 50 Rest 10 between each part.
200 free pull, easy
4 x 50 on 1:30 or 1:45. Can you hit race pace for 200?
200 kick, choice
Cool-Down (400)
Moderate swim. All free or mix it up.
Friday, March 15
Warm-Up (1000)
3 x 100 Easy swim. Rest 10 sec after each 100.
3 x 100 Pull. Easy. Rest 10 sec after each 100.
4 x 100 (25 drill/25 swim) #1 Finger Tip drill; #2 3R-3-3L; #3-4 Choice stroke and drill.
Rest 10 after each 100
Main (1500)
Pick a goal time for all 100s regardless of interval.
5 x 100 Swim on 1:40, 2:00, 2:10, 2:20, 3:00
4 x 100 Pull on same interval
3 x 100 Swim on 1:35, 1:55, 2:05, 2:15, 2:55
3 x 100 Swim on 1:20, 1:50, 2:00, 2:10, 2:50
Cool-Down (500)
~Fins on~
200-300 as 50 Kick/50 Swim
200 easy swim
Monday, March 18
This is a relatively low stress workout. We had a hard one for those who swam on Friday, and many swimmers missed Friday because of a big running weekend here – an 8K, ½ and full marathons.
Warm-Up (1200)
300 Freestyle. 100 swim / 50 catch-up / 50 swim / 50 3R-3-3L / 50 swim
300 Pull. 100 without paddles / 100 with paddles / 100 paddles optional
200 (8 x 25) 1-4 count strokes (do at least 2 different strokes);
5-8 streamline and kick 1/3 of the way, then swim
300 (6 x 50) Descend 1-3, descend 4-6. Look at the clock!!! Can change strokes for 4-6.
100 Swim, choice. Good technique.
Main (1500)
~Fins on~
200 (25 kick / 25 swim). Choice.
200 (75 swim/25 kick) x 2. Choice.
100 Free, back or fly with fins and paddles. 25 R arm only / 25 L arm only / 50 4R-4L.
~Fins off~
300 (100 swim / 100 pull / 100 swim). Just stop to change equipment.
300 (50 pull / 100 swim) x 2
200-400 (4-8) x 50. Odds fast, evens easy. Go when 4th person touches.
Cool-Down (100)
4 x 25 perfect stroke, choice.
Wednesday, March 20
Warm-Up (1000)
200 Swim
200 Pull
200 as 25 drill/25 swim
200 as 25 kick/25 swim
4 x 50 Pull. Set an interval for 15 sec rest.
Main (1400)
Lanes 4,5,6: 3 x 100 on 1:40, 1:55, 2:10. I’ll talk to you about what pace you should do.
Lanes 7,8: 4 x 50 on 1:30, 2:00. These should be at 200 pace, not too slow.
Lanes 4-6: timed 400
Lanes 7-8: timed 200
6 x 50 #1 easy, #2-3 drill/swim, #4-6 medium pace
8 x 25 #1-4 count strokes, #5-8 streamline off wall, kick 1//3, then swim
200 Easy swim. Long and strong. Good turns with streamline.
Cool-Down (300)
200-300 Pull
Wednesday, March 20
Warm-Up (1000)
200 Swim
200 Pull
200 as 25 drill/25 swim
200 as 25 kick/25 swim
4 x 50 Pull. Set an interval for 15 sec rest.
Main (1400)
Lanes 4,5,6: 3 x 100 on 1:40, 1:55, 2:10. I’ll talk to you about what pace you should do.
Lanes 7,8: 4 x 50 on 1:30, 2:00. These should be at 200 pace, not too slow.
Lanes 4-6: timed 400
Lanes 7-8: timed 200
6 x 50 #1 easy, #2-3 drill/swim, #4-6 medium pace
8 x 25 #1-4 count strokes, #5-8 streamline off wall, kick 1//3, then swim
200 Easy swim. Long and strong. Good turns with streamline.
Cool-Down (300)
200-300 Pull
