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.
Thank you. My goal is using this for my swim tomorrow. The variety along with ease of understanding were helpful in me understanding this one. (and it fits on by 3x5 card too!) Thank you:)
There's some gems in here- Thank you. We don't have a master's group where I live now, so I'm doing workouts on my own. I use Laurie Hug's a lot, but some of these look really good too, I appreciate the inspiration. Thank you for taking the time.
Friday, Jan 3
Warm-Up (1200)
300 (4 x 75) Swim. #1-2 free, #3-4 free/choice/free. Go on 3rd touch.
300 (4 x 75) Kick. #1-2 choice with fins, #3-4 choice with fins or breaststroke
300 (4 x 75) Drill/Swim/Drill. #1-2 full catch-up, #3-4 choice
300 (4 x 75) Pull.
Main (1500)
300 (3 x 100) Swim free, descend. On 1:35, 1:55, 2:00, 2:20, 2:50
900-1200 (3-4) x the following:
All one stroke for set or IM (50s are fly/back and ***/free)
4 x 25
2 x 50
1 x 100 (time yourself)
Cool-Down (200)
Easy swim
Monday, Jan 6
Warm-Up (1200)
100-200 Swim, choice
100 Free (25 swim/50 catch-up/25 swim)
300-500 (6-10) x 50 #1-4 Swim: #1 fly/back or free/back, #2 back/***, #3 ***/free,
#4 free. #5-6 Swim choice, #7-10 (same as 1-4)
400 (4 x 100) free. Get time on each 100 so we can compare.
#1 Swim, #2 Pull with buoy, no paddles, #3 Swim with paddles, #4 Pull w/ paddles
On: 1:40, 2:00, 2:10, 2:30, 2:55
Main (1200)
Swim 200 (25 choice/25 free). On free, concentrate on almost c.u., especially on breath
300 (3 x 100) on 1:45, 2:05, 2:15, 2:30, 2:55 2:25
300 (3 x 100) on 1:40, 2:00, 2:10, 2:25, 2:50 Lv on 60, 25, 50
300 (3 x 100) on 1:35, 1:55, 2:05, 2:20, 2:45
300 (3 x 100) on 1:30, 1:50, 2:00, 2:15, ----
Cool-Down (100-300)
25 Kick/25 Swim (fins ok)
Wednesday, Jan 8
Free (900)
200 Swim
200 Pull
100 Kick
200 25 drill/25 swim
4 x 50 swim on :45, :55, 1:00, 1:15, 1:45
Back (600)
100 Swim
100 Pull (all back or back/free)
100 Kick
100 25 drill/25 swim
2 x 50 swim on 1:00, 1:10, 1:20, 1:40, 1:55
Timed 100s (300)
Each lane separately: 3 x 100 free on 2:00, 2:15, 2:30, 3:00, 3:30
*** or Free drill (400)
100 Swim *** OR 100 free, catch-up
100 Pull (25 br/25 fr)
100 Kick *** OR 150 Kick free
4 x 25 Swim *** or Free on :40, :45, :50, :50, :55
As time permits (400)
200 Swim Free, long and strong
200 Swim Choice, long and strong
Friday, Jan 10
Warm-Up (1000)
100-200 Swim, free
100-200 Swim (mix it up)
Body position: float on stomach, get head down / float on back, check head position
200-300 Kick (fins ok)
200-300 (4-6) x 50 #1-2 free with head low; #3 backstroke with head back; fins off;
#4-6 choice with emphasis on head position
Main (1200-1600)
200 (4 x 50) Pull Free
200 Pull Free
200 (4 x 50) Swim Free
200 Swim Free
200 (4 x 50) Swim (25 non/25 choice). All 4 the same.
200 Swim Choice, same stroke(s) as above (25 non/25 choice).
200 Pull
200 Swim
Cool-Down (100)
Count strokes
Monday, Jan 13
Warm-Up (1200)
You do not have to keep lane together. Just work through the warm-up and watch out for others.
400 Swim. Time yourself on the 4th 100 freestyle.
400 Pull (4 x 100). #1 pull w/o paddles, #2 time yourself on this one – no paddles,
#3 pull w/ paddles (long and strong), #4 time yourself with paddles.
400 (25 swim/ 25 drill or kick). Can kick or drill more, but no more than 25 swim at once.
When you drill, be sure I can recognize the drill.
Now get lane together.
Main 1 (900)
If you are doing the Hour Swim, think about doing a lot of this free.
300 Swim (3 x 100 free). On 1:40, 2:00, 2:10, 2:30, 2:50. #3 should be under:
4-1:20, 5-1:50, 6-2:00, 7-2:15, 8-2:30.
300 Pull (3 x 100 pull). #1-2 free, #3 choice. Interval above -5.
300 (6x50). Odds are kick, evens are swim/drill. Go on 3rd touch.
Main 2 (600 or 300)
100-200 Swim (2 x 100) on 1:30, 1:50, 2:00, 2:20, 2:45.
100-200 Pull. Long and strong.
100-200 (25 drill/75 swim/25 drill/75 swim)
Wednesday, Jan 15
Warm-Up (800-1100)
200-300 Swim, Choice
Stop. Get lane organized.
200-300 (4-6) x 50 Free Swim. Even pace. On :50, 1:00, 1:05, 1:15, 1:45
200-300 (4-6) x 50 Choice Swim. On 1:00, 1:10, 1:20, 1:30, 1:55
~Fins on~
200 (8x 25) Kick. I’ll start each lane on each 25.
Main (1500)
300 Pull. Get time. Divide by 3 to get average per 100. Free.
200 Pull. Get time. Divide by 2 to get average per 100. Free.
200 Swim. Get time. How does it compare to pull? Free.
100 Pull. Choice. Wait until all finish.
200 Swim Choice. Wait for all to finish.
300-500 (6-10) x 50. If free, try for steady pace for Hour Swim. Otherwise, can mix it up.
On :55 or 1:00, 1:15, 1:20, 1:30, 1:50
Cool-Down (100-200)
Easy swim.
Friday, Jan 17
Warm-Up (700-1200)
200-300 Swim. Stop when other lanes stop.
200-300 Pull. Stop when other lanes stop.
Practice open turn sequence.
100-200 Swim free. Either flip or good open turn.
200-400 (4-8) x 50 (25 drill/25 swim). IM order but may substitute free at any time.
Leave when 3rd person finishes.
Main (1400)
If you are doing the Hour Swim tomorrow, don’t overdo it today. Stop when you want.
300 (12 x 25) Odds – count strokes. Get stroke count down! Evens – fast. Choice.
On :35, :40, :45, :50, :55
300 (6 x 50) Count strokes. Odds free, evens choice. Go on 3rd touch.
400 2 x (2x 100). 2 x 100 descend. Rest extra 30. 2 x 100 descend. Each set of 2 same stroke.
On: 1:45, 2:10, 2:15, 2:30, 2:50
400 (2 x 200). #1 25Kick/25 Swim. Choice. #2 Swim, choice.
Wait until all finished; reorganize if necessary. If you get lapped, stop at 150.
Cool-Down (250)
25, 50, 75, 100. Count strokes. Can you hold the count?
