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, April 15
Warm-Up (1200)
200 2 x (50 swim/50 pull)
200 4 x (25 drill/25 swim), choice
100 swim, choice
400 (100 swim/200 pull/100 swim)
300 (25K/25D/25S). Fins ok.
Main (1300)
800 (8 x 100). Do the following two times on 1:40, 1:55, 2:05, 2:20, 2:50
1 x 100 swim
1 x 100 pull w/o paddles
1 x 100 pull w/ paddles
1 x 100 swim
300 (4 x 75). 25 free/25 non/25 free
200 (4 x 50).
#1 25 drill/25 swim
#2-3 swim, descend
#4 easy swim, recovery
Cool-Down (100-300)
Easy swim
Wednesday, April 17
Warm-Up (800)
200 swim, free
200 pull
200 swim, choice, mix it up
200 choice, 25 drill/25 swim
Main (1600)
6 x 50 Descend 1-3, 4-6. On :50, 1:00, 1:05, 1:15, 1:45. Free.
If you want to go non-free, do 1-3 free, 4, 6 non-free. Rest during 5.
3 x 100 Even pace on 1:35, 1:45, 2:00, 2:15, 2: 50
6 x 50 Odds are fast, evens are easy recovery. On 1:00, 1:10, 1:15, 1:30, 2:00. Choice.
3 x 100 Even pace on 1:35, 1:45, 2:00, 2:15, 2: 50
4 x 50 Descend 1-2, 3-4. Pick your interval.
2 x 100 Pick your interval.
Cool-Down (400)
200 pull
200 swim
Friday, April 19
Warm-Up (400)
200 Swim
Explain the workout concept for today. Each lane will create a set of 400 meters.
It can be swim, kick, pull, drill or any combination. Any equipment is okay. The 400 can be broken into any distances. I will scale each set so all lanes finish together. Think about and talk about it.
200 Swim, if you have decided on set.
Main (2000)
5 sets of 400. This is what the swimmers decided on:
8 x 50 Kick
4 x 100 Pull
4 x 100 (#1 swim, #2 swim with paddles, #3 pull, #4 pull with paddles)
200 IM (25 drill/25 swim) + (8 x 25)
400 Swim or 2 x 200 swim
Cool-Down (100-200)
As needed and as time permits.
Monday, Apr 22
Warm-Up (800-1200)
300-400 100 swim/50 drill/100 swim/50 drill/100 swim, choice
300-500 2 x 100 Pull, 1 x 100 Swim, 2 x 100 Pull
200-300 25 Kick/25 Swim, choice. Fins ok.
Main (1300)
The 300, 200, 100 are choice, but they should be the same stroke or combination.
If you choose 50 back/50 free, then the 200 and 100 should be the same combo.
300 Swim, long and strong. Stop at 200 and get time.
200 Swim, long and strong. Stop at 100 and get time. Time for 200 should be faster than
the first 200 of the 300.
100 Swim, long and strong. Time should be faster than first 100 of the 200.
500 as 10 x 50. Odd are d/s. Even are swim. 2 in a row should be the same stroke.
If you d/s fly, the swim should be fly also. You can change stroke every 2.
200 as 8 x 25. I’ll time you.
Cool-Down (200-400)
100-200 Pull
100-200 Swim
Wednesday, April 24
Warm-Up (1000)
200 Swim, free
200 Swim, choice
200 Pull
300 50 Kick/50 Swim
100 drill/swim by 25
Main (1200-1500)
(100) 4 x 25 Sprint. I’ll call out times.
(600) 12 x 50 as 3 sets of 4 x 50. #1 drill/swim, #2 kick 1/3 - ½ of each 25, then swim
#3-4 descend
(300) 100 pull, 100 swim, 100 pull
(200) 8 x 25. Use 3 lanes to sprint. I’ll time. Swim back in other 2 lanes.
(300) If time, 3 x 100 pull or swim
Cool-Down (100-300)
100-300 Swim
Friday, April 26
A few are going to Indianapolis and a few are going to State Senior Games. I modified the workout for
them, but I can't get the format right here.
Warm-Up (1000)
(300) Freestyle. 100 swim/ 100 3R-3-3L (one arm)/ 100 swim
(200) Choice. 100 swim/50 drill/50 swim
(200-400) Pull. 2 x 200 or 2 x 100. Rest 10-15.
(100) 2 x (25 non-free/25 free)
Main (1500)
(400) 2 x broken 200:
1 x 50 count strokes on :50, 1:00, 1:05, 1:10, 1:45
1 x 50 long and strong on same interval
1 x 100. Rest 20-30 and regroup if necessary before repeating.
(200) 1 x 200 try to hold pace of 100 above
~fins okay~
(200) 50 almost c.u. /50 chg 3 with 3/50 fingertip drag/50 combine all 3
(200) 2 x 100 on 1:40, 1:55, 2:05, 2:15, 2:40 Think about the correct stroke.
~fins off – repeat above~
(200) 50 almost c.u. /50 chg 3 with 3/50 fingertip drag/50 combine all 3
(200) 2 x 100 on 1:40, 1:55, 2:05, 2:15, 2:40 Think about the correct stroke.
(100) 2 x 50 descend
Cool-Down (100-200)
Easy swim.
Monday, April29
This is a workout I adapted from Coach Charlie Tupitza of Warrenton.
Warm Up (700)
300 (75 swim/25 drill)
200 pull
200 kick
Main (1500)
(450) 2 x (2 x 50 Free , 1 x 25 kick under water (at least ½ way), 2 x 50 Choice )
(500) 5 x 100 on interval for 15 sec rest
(250) build
(300) 125 swim, 25 easy pull (no buoy, let feet drag) , 125 swim, 25 easy swim
Cool Down (100-300)
Easy Swim
Those going to meet…
1. Do all of warm-up (700)
2. Do 1 of the first set of Main. (225) + easy 25.
3. Move to lane 8.
4. 3-4 at a time, 10 sec apart – I will time you on 2 x 25, 4 x 50, 2 x 25. (300)
5. Cool-Down
Wednesday, May 1
Pool closed today. I got a call at 7 am that they would be closed until noon due to "an accident".
Friday, May 3
Warm-Up (1000)
100- 200 Swim
300 (50 kick/50 swim). Fins ok.
300-500 (6-10) x 50. 25 drill/25 swim
Main (1500)
500 150 free/50 non-free/150 free/ 50 non-free/100 free
400 75 free/25 drill. Drills: for the 1st 2 100s, catch-up; for last 2 100s, fingertip drag
300 Pull. 100 w/o paddles; 100 with paddles; 100 w/o paddles
200 Swim. All one stroke or 200 IM.
100 Swim. Choice. Swim hard. Get you time.
Cool-Down (100-200)
(4-8) x 25. Good streamline. Good stroke.
Those going to USMS Nationals or VA State Games did:
2 x 50 on 3:00 descend (same stroke)
4 x 25 that I timed
The first ½ some event that they have entered.
Worked on turns.
Friday, May 3
Warm-Up (1000)
100- 200 Swim
300 (50 kick/50 swim). Fins ok.
300-500 (6-10) x 50. 25 drill/25 swim
Main (1500)
500 150 free/50 non-free/150 free/ 50 non-free/100 free
400 75 free/25 drill. Drills: for the 1st 2 100s, catch-up; for last 2 100s, fingertip drag
300 Pull. 100 w/o paddles; 100 with paddles; 100 w/o paddles
200 Swim. All one stroke or 200 IM.
100 Swim. Choice. Swim hard. Get you time.
Cool-Down (100-200)
(4-8) x 25. Good streamline. Good stroke.
Those going to USMS Nationals or VA State Games did:
2 x 50 on 3:00 descend (same stroke)
4 x 25 that I timed
The first ½ some event that they have entered.
Worked on turns.
Monday, May 6
Warm-Up (1000)
500 Swim 200 / Pull 100 / Swim 200
500 Pull 200 with no paddles / Swim 100 / Pull 200 with paddles
Main 1 (800)
200 Any stroke or IM. 4 x (25 drill/25 swim)
Broken 200. Any stroke or IM. 4 x 50 rest 10 sec after each 50. Don’t wait.
50-100 easy choice
2 x broken 100. Any stroke or IM
#1 4 x 25, rest 5-10
#2 2 x 50, rest 10
50-100 easy choice
Lane 8: Stop here.
Main 2 (500-600)
300-400 Swim. Stop each 100 to check time. Lane 4,5-400; Lane 6,7 – 300.
200 Swim. Same pace as 100s of 200.
Cool-Down (200)
4 x 25 easy
4 x 25 count
