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.
Wednesday, May 8
Warm-Up (1000)
200-300 Swim
12 x 50. Go when 4th person touches. Fins ok .
#1 free, catch-up, #2 free or back, 3R only - 3- 3L only,
#3 free or back – chg 6 with 3 #4 Swim, free or back
#5 free, back or fly: 25 3R-3L/ 25 swim
#6 25 breaststroke pull with free kick/ 25 breaststroke pull with fly kick
#7-8 swim any stroke
#9-11 25 drill/25 swim, choice #12 swim, choice
100 Swim, keep fins on
Main (1500)
4 x 50 #1-2 kick free, fly or *** with board #3-4 kick on back. Go on 4th touch.
~fins off~
4 x 100 Pull on 1:35, 1:50 or 1:55, 2:05, 2:15
2 x 200 Descend. #1 swim free; #2 pull. Rest 20-30 between 200s.
Cool-Down (100)
Easy swim
Friday, May 10
Warm-Up (900-1200)
200-300 Swim (75 free/25 non-free)
~fins on~
300-400 as (100 Kick/100 Swim/100 Kick/100 Swim). Rest 10 after each 100. Don’t wait for
rest of lane.
200 continuous as 50 catch-up/50 chg 3 with 3/50 fingertip drag/50 combine all 3
~fins off~
200-300 Pull
Main (1300)
4 x 50 choice. Descend 1-2, 3-4. Can switch strokes after #2. On :55, 1:05, 1:10, 1:30, 2:00
4 x 50 free. Even pace. On :50, :55, 1:00 or 1:05, 1:15, 1:45
2 x 200 #1 free, #2 choice. On 3:00, 3:30, 4:20, 4:45
500 as: 50 set pace for 100s on :50, 55, 1:05, 1:15
2 x 100 on 1:35, 1:55, 2:05, 2:20
50 easy, recovery. Regroup if necessary. Do not rest more than 45.
2 x 100 on same interval
If time…(200-400)
(2-4) x 100 Pull. Try for steady pace. Same interval for 100s.
Cool-Down (100)
Easy swim
Monday, May 13
Warm-Up (500-700)
(5-7) x 100. Just stop long enough to change equipment.
100 swim/100 pull/100 kick (fins ok)/100 swim (with fins)
100 kick/ 100 pull (take off fins)/100 swim without fins
Main Set 1 (600)
Go when 4th person touches:
200 Pull without paddles
100 Swim with paddles
200 Pull with paddles
100 Swim without paddles
Main Set 2 (900)
10 x 50 #1-4 even pace, #5 easy, #6-9 descend, #10 easy. Decide on interval for 15 sec rest.
4 x 100 on 1:45, 2:00, 2:15, 2:30
#1 - 25 drill/25 swim; #2 - 25 drill/50 swim/25 drill; #3-25 drill/75 swim; #4 swim
Main Set 3 (300)
4 x 75 (25 free/25 non-free/25 free)
Cool-Down (300)
200 swim, choice
4 x 25. Good streamline. Good stroke. Rest 5-10.
Friday, May 17
Warm-Up (1200)
500 Free (100 swim/100 pull/100 drill/100 pull/100 swim)
~Fins on~
300 Kick, choice
300 25 drill/25 swim, choice
~Fins off~
100 Swim, choice
Main (1500)
5 x 100 Pull on 1:35, 1:50, 2:00, 2:10, 2:20
4 x 100 Swim, same interval or +5
~Fins ok~
3 x 100 (25 back drill/25 back/25 free drill/25 free), go on 4th touch
200 Swim (50 back/50 free)
~Fins off~
100 Swim. Pick a time and try to do it.
Cool-Down (100)
4 x 25 easy
Monday, May 20
Warm-Up (1000)
100-200 Swim
100 as 4 x 25. #1-2 dog paddle, eyes out, looking forward; #3-4 “Tarzan” or lifeguard stroke
Head out – look at how your hand enters
100 as 2 x 50. Wide entry, elbow up, pull wide.
200 Free; 25 c.u./25 swim
100 Free: fingertip drag
200-300 Pull; THINK
Main (1400)
Pick a stroke: back, *** or fly for kick, drills, swim (total of 300)
100 as 2 x 50 Kick; fins ok except breaststroke
100 drills
Back: 25 ¼ arm raise, 25 “L” drill, 25 “L” drill with 3, 25 3R-3L
***: 25 1 pull/2 kick; 25 2 pull/1 Kick; 25 br pull with fly K; 25 br pull with free K
Fly: 25 kick, arms in front, use your body; 25 underwater recovery; 25 c.u. w/ fly K
25 3R/3L
100 Swim, rest each 25 if needed
~No fins~
200 Swim, choice
3 x 100 Ln 4:
Wednesday, May 22
Warm-Up (1200)
200-300 Swim
100 Free; 25 c.u./25 swim with stick (stick is a 16 in dowel, forces you to keep hand in place)
100 Free; 25 c.u./25 swim without the stick
100 as 50 - wide entry, elbow up, pull wide. 50 – wide entry, elbow up, fingertip drag
200-300 Pull; THINK
200-300 as (4-6) x 50 Kick
Main (1300)
200 Swim as 50 choice/50 free
3 x 100 Ln 4:
Friday, May 24
This was a good workout for several reasons. Most of all, only a few realized that they were doing 16 x 100. Second, unexpectedly we had a bigger group than the last week or two. We had 23 or 24 in 5 lanes. But it worked well since everything was on an interval. The pool closes on holidays, so that may have been why so many were there on Friday (before Memorial Day).
Warm-Up (900)
200-300 Swim, choice
200-300 50 Kick/50 swim
200-300 as (4-6) x 50 drill/swim, choice
Main (1600)
1 x 100 25 swim/25 catch-up, get your time
2 x 100 choice, same stroke. Count strokes.
3 x 100 free or 50 non/50 free. Long and strong, under anaerobic threshold.
4 x 100 pull on ?
3 x 100 choice, can each be different
2 x 100 free, good pace
1 x 100 free, good pace
Cool-Down (100-200)
(2-4) x 50 Easy swim
Wednesday, May 29
Warm-Up (1000)
200-300 Swim, choice
200-300 Kick, choice
(2-4) x 100 #1 pull without paddles, #2 pull with paddles, #3 swim with paddles, #4 same as 1
Main (1400)
4 x 50 free on short interval (less than 10 sec), :45, :55, 1:00, 1:10, 1:45
~rest 30~
2 x 100 free on short interval (10-15 sec), 1:30, 1:50, 2:00 or 2:05, 2:15, 2:45
~rest 30~
1 x 200 for time. I’ll time each lane.
300 recovery (25 kick/25 drill/25 swim), choice. Fins ok.
1 x 50 choice, at 200 pace
~rest 30~
1 x 100 same stroke, at 200 pace
~rest 30~
1 x 200 same stroke for time. I’ll time each lane
150 (3 x 50) easy recovery
Cool-Down (200)
Pull
Wednesday, May 29
Warm-Up (1000)
200-300 Swim, choice
200-300 Kick, choice
(2-4) x 100 #1 pull without paddles, #2 pull with paddles, #3 swim with paddles, #4 same as 1
Main (1400)
4 x 50 free on short interval (less than 10 sec), :45, :55, 1:00, 1:10, 1:45
~rest 30~
2 x 100 free on short interval (10-15 sec), 1:30, 1:50, 2:00 or 2:05, 2:15, 2:45
~rest 30~
1 x 200 for time. I’ll time each lane.
300 recovery (25 kick/25 drill/25 swim), choice. Fins ok.
1 x 50 choice, at 200 pace
~rest 30~
1 x 100 same stroke, at 200 pace
~rest 30~
1 x 200 same stroke for time. I’ll time each lane
150 (3 x 50) easy recovery
Cool-Down (200)
Pull
