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, August 2
Warm-Up (1000)
300-400 as (6-8) x 50. Go on 3rd touch. #1-3 freestyle, #4 back/free, #5 ***/free,
#6 free - fingertip drag, #7-8 swim – choice
200 as 2 x 100. #1 25 catch-up/25 almost c.u.; #2 25 drill/25 swim, choice
200-400 as (1-2) x 200 pull. Rest 15.
Main (1600)
800-1600 (4-8) x 200
#1 Swim free
#2 Kick
#3 50 Kick/50 Swim
#4 Swim with fins choice
#5 Swim with fins and paddles choice
#6 Swim with paddles
#7 Pull, paddles optional
#8 Swim
Cool-Down (200)
8 x 25 Good streamline, good stroke, choice
I was away at LC Nationals in Mission Viejo from Aug 5-12. My substitute coach wrote the workouts while I was gone.
Wednesday, Aug 14
Warm-Up (1200)
300 Swim as 100 free / 100 free-non free by 25 / 100 free
300 Pull, same as above
300 as 100 Kick/ 100 Swim /100 Kick
300 as 50 Kick/50 Swim
Main (1200-1500)
150 Breaststroke
25 pull with noodle (short pull); *** or free kick
Vertical kicking, breaststroke
25 pull with noodle
2 x 25 swim with glide and HEAD DOWN for glide
50 swim
100-200 2 x 50 breaststroke or 4 x 50 freestyle
150 Butterfly
~Fins on~
Kick underwater as far as you can. Try to feel undulation. Stop and kick back.
2 x 25 kick w/o board. Not much knee bend.
2 x 25 Push-off, kick 3-4 times, stroke 3 times. Finish free.
~Fins off~
2 x 25 same as above.
500 (10 x 50) #1-2 butter flutter; #3 fly/back; #4 back/br; #5 br/fr, #6-10 choice
200-500 (5 x 100) choice. IM is good choice. Mix it up.
Cool-Down (200)
200 easy swim
Friday, August 16
Warm-Up (1000)
200-300 Swim
~Stop. Get everyone together.~
200 as 4 x 50. #1-2 chg 3. Rotate hips! #3-4 25 chg3/25 swim.
100-200 Free. Use hips, extend, elbow up.
200-300 as (4-6) x 50 Drill/Swim
Main (1500)
300 as 6 x 50 freestyle or 3 x 50 non-free on :50, :55, 1:05, 1:15, 1:40
300 pull. Get your time; get 100 average.
300 as 3 x 100 swim. Each should be faster than 100 average for pull.
300 as 6 x 50 freestyle or 3 x 50 non-free on :50, :55, 1:05, 1:15, 1:40 or add :05
300 Swim
Cool-Down (200)
4 x 50
Monday, Aug 19
Warm-Up (1000)
400-600 (200 swim / 200 pull / 200 swim)
~fins on~
200 kick/drill (50 fly 3 rt-3lft, kick twice with each pull / 50 backstroke kick /
50 *** pull with fly or free kick / 50 free kick on side)
100 (50 3rt-3-3lft, back or free / 50 swim)
~fins off~
100 (2 x 25 pull, no paddles, count / 2 x 25 swim, count)
Main (1200-1500)
5 x 100 (odds pull with paddles / evens swim) on 1:40, 1:55, 2:05, 2:15, 2:50
I gave you 5 sec to change equipment
4 x 100 (#1-2 25 catch-up / 25 swim, free; #3-4 swim all free or 25 choice-25 free)
On 1:45, 2:00, 2:10, 2:20, 3:00)
3 x 100 (odd swim, even pull without paddles) on 1:40, 1:55, 2:05, 2:15, 2:50
2 x 100 (choice, descend – both the same) on 1:40, 1:55, 2:05, 2:15, 2:50
1 x 100 fast
Cool-Down (200)
4 x 50 easy
Wednesday, Aug 21
Warm-Up (1000)
~Fins on~
200 50 swim/50 kick, choice
50 kick free on side. Face should be in the water, looking down. Practice rotating hips,
while keeping face in water except to turn to breathe.
200 75 Kick/25 swim, choice
~Fins off~
50 Swim, choice
300 25 drill/25 swim
200 (8 x 25) #1 Freestyle rt arm only, count #2 Free lft only, count, #3-4 free swim, count
#5-8 repeat free, fly, or back OR all breaststroke, count
Main (1600)
400 (2 x 200) #1 Pull, #2 Swim. Compare time. On 3:15, 4:00, 4:20, 4:45, 6:00
400 (4 x 100) Odds pull, Evens swim. On 1:40, 1:55, 2:05, 2:20, 3:00.
You can pull free and swim non-free, but move to a slower lane.
400 (8 x 50) #1-3 one stroke, descend; #4 easy free; #5-7 one stroke, descend; #8 easy
400 (only stop to change equip) #1 with fins, #2 pull w/o paddles, #3 pull w/ paddles,#4 swim
Cool-Down (100)
4 x 25, good streamline
Friday, August 23
We don't usually do a workout like this. I printed it out for each lane and they worked through it. Meanwhile, by granddaughter and I wandered up and down the lanes with her I-pad and make short videos as needed. We showed them to the swimmer immediately. It was very successful.
Warm-Up (1000)
100 Swim
300 Drill/Swim
50 catch-up/50 swim
50 fingertip drag/50 swim
50 choice drill/50 swim
100 Swim
~Get lane together~
500 (4 x 125) 50 free/25 non-free/50 free. Go on 15 after each 125 or go on 4th touch.
Main (2000)
500 as 2 x 50 fast, choice / 100 recovery / 2 x 50 fast, choice / 100 recovery / 2 x 50 fast
500 as 2 x 250 Pull. Rest 20 seconds or go on 4th touch
500 Work on an even pace:
200 choice, 150 choice, 100 choice, 50 choice
10 x 50 (#1-2 drill/swim; #3 swim; #4-5 drill/swim; #6-7 swim, descend;
8-10 choice, easy)
Monday, Aug 26
Warm-Up (1000)
100-300 Swim. All stop together.
Talk about hand entry. Wide entry, pull at shoulder width. Physics: push water to right, you go left. Put hand in where you start your pull. Push down, you go up. Put power at the beginning of the stroke. Bouncing due to pressing down, not back.
400 Free (100 pull, no paddles / 100 swim / 100 pull with paddles / 100 swim)
200 (25 back, 25 free). Kick 1/3 to ½ way, no strokes, then add stroke.
100 Swim, choice. IM, non-free, or 25 non/25 free.
Main (1500)
Timed today on 100 choice or 300 free.
*Preparing for fast 100 (pick a stroke or IM) (400)
4 x 25 build, rest 10
2 x 50 on 1:30, 2:00
100 for time.
I’ll time lanes 6,7,8. Lanes 4.5 time yourself
100 easy swim or pull for recovery
*Preparing for 300 free (700)
4 x 50, descend 1-2, hold pace for 3, 4
2 x 100 on 2:00, 2:30, 3:00
300 for time. I’ll time lanes 4,5. Lanes 6,7,8 time yourself.
400 recovery (100 swim / 200 pull / 100 swim)
Cool-Down (200)
4 x 50 easy
Wednesday, Aug 28
Warm-Up (1000)
200-300 Swim
~Fins on~
300 (25K / 25D / 25S). Continuous, choice.
200 (4 x 50) Kick. Go on 3rd touch.
~Fins off~
200 Pull
Main1 (800)
200 (4 x 50) Free. Moderate. Think about entry, hips, pull.
On :50, :55, 1:00, 1:05, 1:40
200 (4 x 50) Choice. Think about stroke.
On 1:00, 1:10, 1:15,1:20, 1:55
200 (4 x 50) Choice. Purpose is to do all 4 with time within 1 second.
2 x 100 Same as 50s above. Can you do these with double the 50 time?
On 200, 2:20, 2:30, 2:40, 3:50. Plenty of rest.
Main2 (700)
4 x 50 pull (25 non-free / 25 free)
3 x 100 pull, free
200 Swim, easy
Cool-Down (200)
(4-8) x 25
I was away for 2 weeks and got terribly behind on posting.
August 30
Warm-Up (950)
350 as 100 Swim / 25 drill / 100 swim / 25 drill / 100 swim
~Fins on~
300 as 50 Kick/50 swim. Continuous.
300 as 4 x 75 (50 swim/25 kick). Rest 10-15 after each 75.
~Fins off~
Main (1650)
300 as 12 x 25 or 4 x (25 drill / 25 count /25 swim). Complete 1 set of drill/count/swim
before changing stroke. Rest 10 sec after each 25.
600 (12 x 50). #1-6 Pull. 2 with buoy at thighs, 2 at knees, 2 at ankles :10 sec rest. Use your
glutes! #7-12 Swim. Choice. Rest 10.
450 (6 x 75). East 75 is 25fast,25ez,25 mod :15 sec rest
300 Moderate pull or swim. Can mix it up.
Cool-Down (200)
2 x 50
4 x 25
Wednesday, Sept 4
Warm-Up (1000-1300)
200-300 Swim
200-300 Pull
200-300 Kick
400 (8 x 50) Keep fins on for 1st two
#1 Backstroke “L” drill (6K/6arm up/3strokes) / Swim
#2 Backstroke 4L-4R / Swim
~fins off~
#3-4 Free. Catch-up with fingertip drag / Swim
#5 25 *** pull with fly kick/stop at deep end and vertical kick *** 20 sec / Swim ***
#6 *** swim (fly kick if needed)
#7-8 Swim, choice
Main (700-1400)
3 x 100 Free OR 2 x 100 Free and 1 x 100 choice on 1:30, 1:50, 2:00, 2:15, 2:50
~Rest 30-60~
4 x 100 Free #1, 3 Swim with paddles; #2, 4 Swim no paddles on 1:35, 1:55, 2:05, 2:20, 3:00
~Rest 30-60~
3 x 100 Free OR 2 x 100 Free and 1 x 100 choice on 1:30, 1:50, 2:00, 2:15, 2:50
~Rest 30-60~
4 x 100 Free #1 Pull with paddles, #2 Swim, #3 Pull no paddles, #4 Swim
Cool-Down (100-200)
(4-8) x 25
