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, March 22
This was a successful workout. Swimmers liked the kicking contest with prizes (caps or luggage tags). Also, pulling with no paddles was particularly good for some. They needed to see how their stroke compares without the help of the paddle.
Warm-Up (1000)
200-300 Swim (75 free/25 non-free or drill)
200-300 (2-3) x 100 Pull. Descend. Rest 10 sec
100 (25 c.u./25 swim)
100 (25 4R-4L/25 swim)
~Fins on~
100-200 Kick, choice
Keep fins on for next part.
Main (1200)
100 Kicking contest!
Assign lanes. 3 x 25 Free kick with board.
Shift people after each 25 to get fastest in one heat, etc. Then 1 x 25 for heat winners.
~Fins off~
200 (4 x 50 free pull w/o paddles)
100 (4 x 25 pull, no paddles, count strokes)
200 (4 x 50 free pull w/o paddles)
200 Swim, free. Long and strong.
100 Swim, choice.
4 x 25 Swim, count strokes, choice.
200 Swim, choice. Count.
Cool-Down (100-300)
(2-6) x 50 drill/swim
Monday, March 25
Warm-Up (1000-1200)
100-200 Swim
100-200 Pull
~Fins okay~
100 as 2 x (25 free drill/25 back swim)
100 as 2 x (25 back drill/25 free swim)
200 (2 x 100 free swim with fins); after 1st 100, get time, rest 15, descend
~Fins off~
200 (2 x 100 free swim); get time after 1st 100, rest 15, descend
200 (8 x 25 count strokes) #1-4 free, #5-8 non-free. Work on reducing # each 25.
Main (1400)
400 as 8 x 50. #1-2 Pull, descend. #3-4 Swim, descend. Repeat. On :55, 1:00, 1:05, 1:15, 1:45
300 as 4 x 75. Each 75 is 25 swim/25 drill/25 swim. Go on 3rd or 4th touch.
400 as 4 x 100. #1-2 and #3-4 should be same stroke. Descend. Rest extra 20 after #2.
On 1:50/1:35; 2:05/1:55; 2:15/2:05; 2:20/2:10 ; 3:15/2:50
300 Pull (100 without paddles, 100 with paddles, 100 without paddles)
Cool-Down (100)
Easy swim
Wed, Mar 27
Warm-Up (1400)
200-300 Swim (75 free/25 non-free or drill)
Rest of Warm-Up is all FREE
200-300 (2-3) x 100 Pull. No paddles. Rest 10 sec. Even pace.
100 (25 c.u./25 swim)
100 (25 4R-4L/25 swim)
200 (4 x 50 free pull w/o paddles). Go on 3rd or 4th person.
100 (4 x 25 pull, no paddles, count strokes). Rest 5-10.
100 (4 x 25 swim, count strokes). Rest 5-10.
200 (4 x 50 free swim). Go on 3rd or 4th person.
Main (1300)
4 x 25 count strokes, non-free. Can be all 4 one stroke or 2 + 2
6 x 100 free or odds non-free and evens 50 free on 1:35, 1:50, 2:05, 2:15, 2:50
6 x 50 as 2 x (3 x 50). Even pace. Regroup after first 3. Good quality.
On 1:00, 1:10, 1:20, 1:30, 1:45
200-300 as 50 Kick/50 Swim. Fins ok.
Cool-Down (100)
Easy swim
Monday, Apr 1
Warm-Up (1100)
200 Swim
200 Pull
200 4 x (25 drill/25 swim); #1 c.u., #2 almost c.u., #3-4 chg 3 w/3, almost c.u.
100 Swim (slowest lane didn’t do this)
100 Pull (slowest lane didn’t do this)
100 2 x (25 drill/25 swim); 3R-3-3L; roll hips
100-200 Kick
Main
All lanes will start together until the 100s. I set an interval for the 100s.
On the 50s, I had to modify according to time left. In some lanes, I was able to let each person select the stroke for at least one of the 50s.
L4 (1600) L5 (1400) L6 (1400) L7 (1050) L8 (800)
400 free 350 free 350 fr 300 (fr/non/fr) 250 free
2 x 200 200, 150 200, 150 150 non, 150 choice 150 non
4 x 100 4 x 100 3 x 100 3 x 100 2 x 100
8 x 50 6 x 50 6 x 50 5 x 50 4 x 50
Cool-Down (100)
Easy swim
Friday, Apr 5
Warm-Up (900-1400)
200-400 75 free/25 catch-up (slo-mo)
200-300 25 drill/25 swim, choice
300 Count strokes. (4 x 25) swim; (4 x 25) pull, no paddles; (4 x 25) pull with paddles. Rest 5.
200-400 (1-2) x 200 Pull
Main (1200)
2 x 100 Free on 1:40, 1:55, 2:05, 2:15 Lane 8: Do one of each part.
~Rest 20 to regroup~
2 x 50 choice; same stroke or fly/bk, br/fr on 1:00, 1:05, 1:15, 1:20
~Rest 20~
2 x 100 Free
~Continue to rest 20 after each part~
2 x 50 choice
2 x 100 Free
2 x 50 choice
1 x 100 Free
1 x 100 non-free, IM, or 25 non/25 free
50 easy, choice
50 choice, fast
Cool-Down (100-200)
Easy swim
Yikes, I didn't realize I had been so slack about posting.
Monday, April 8
Warm-Up (500-900)
150-300 Swim, choice
150-300 as 25 K/ 25 D/ 25 S Fins ok.
200-300 Pull (100 w/ paddles, 100 without paddles, 100 w/ paddles)
Main (1300-1600)
100 (25 swim/50 c.u./25 swim)
100-200 (25 Kick/25 Swim) Fins ok.
100-300 Swim, choice.
400 as 200 pull/200 swim. Continuous.
300 as 100 drill/100 swim/100 drill. Fins ok.
200 as 100 swim/100 pull
100 swim
Cool-Down (100-300)
4 x 25 count, choice
4 x 50 Good turn, streamline push-off
Wednesday, Apr 10
Warm-Up (700-1100)
100-300 Swim
200-300 as (4-6) x 50 Pull. Go when 3rd person finishes.
~Fins ok~
200-300 as 50 kick/50 swim
200 (4 x 50 drill). #1 change 3 with 3; #2 almost c.u.; #3 fingertip drag; #4 combine all 3.
Main (950-1450)
Specific pace work (650-850)
Pick a stroke you want to work on for speed for a 50. Stick with this one stroke.
4 x 25 Sprint. On :35, :40, :45, :50, :55
2 x 50 same stroke as above on 1:15, 1:30, 1:45.
100-200 Pull, easy, recovery
Pick a stroke to work on pacing for 100 (same as before or another stroke)
2 x 50 descend on :55, 1:00, 1:05, 1:20, 1:40
2 x 25 same interval as above
1 x 100 – build first 50, sprint 2nd 50.
100-200 Drill/swim by 25, recovery
Conditioning
300-600 (3-6) x 100 Freestyle. On 1:40, 1:55, 2:05, 2:30, 3:00. Rest should be 20 sec
Cool-Down (100-200)
Easy swim
