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, Feb 21
Warm-Up (1000)
250 Swim (50 free/25 non/75 free/25 non/50 free/25 non)
300 (3 x 50 free pull, paddle on right hand, breathe left) + (3 x 50 pull paddle on lft, br rt)
250 Pull (100 free/50 non/100 free)
200 (8 x 25) 2 of each stroke, count # strokes. May sub free for fly. Long glide on ***.
Main (1500)
Do this first set all free or (25 non/25 free). Make up your mind and stick with your choice.
200 (4 x 50); select interval for 10-15 sec rest.
300 (3 x 100); Interval for 20 sec rest.
400 Get your time. Even pace.
Pick a stroke or combination and still with it for this set. Can alternate 50 pull/50 free.
200 4 x 50
200 2 x 100
200 1 x 200
Cool-Down (300-500)
4 x 25 swim, technique
4 x 50, drill/swim
4 x 25
100 easy swim
Wednesday, Feb 26
Warm-Up (1000)
200 Swim
200 Pull
200 Swim
200 Kick
200 (25 drill/25 swim), choice
Main (1500)
Breaststroke (150). Get a kickboard, no fins.
Kick 25 breaststroked
Vertical kick breaststroke 30 sec
Kick 25 breaststroke
50 breaststroke or free, no fins. Kick ½ way, Swim ½ on each 25.
50 breaststroke swim
Butterfly (200). Put on fins.
Kick 50 fly with brd.
Kick 50 fly (25 on back/25 on back or on front w/ arms out)
50 (2 x 25) “Stone skipper” or underwater recovery
Kick 3 kicks with arms extended.
Pull completely back until arms are at sides. Breathe while you pull.
Kick 2 times as you bring hands back to the front underwater.
50 (2 x 25) “Butter flutter.” Swim at least 3 strokes fly, then can switch to free, if necessary.
Fins off.
200-400 (4-8) x 50. 25 non-free/25 free on :50, 1:05, 1:10, 1:20, 1:45
300 (3 x 100) #1 free, #2 choice, #3 free. On 1:35/1:50, 1:50/2:10, 2:00/2:15, 2:15/2:30,
2:50/3:10
250 (5 x 50) Descend #1-2, #3 easy, descend #4-5. #4-5 can be different from #1-2.
Rest 10 sec between 1-2 and 4-5. Go right into #3. Regroup after #3.
200 Swim, one stroke, choice.
Cool-Down (100-400)
4 x 25 technique
4 x 50 choice, easy
100 count strokes
Friday, Feb 28
Warm-Up (1000)
200 Swim (75 free/25 back, 75 free/25 ***)
200 Pull (25 pull back/150 pull free/26 pull back)
~fins on~
200 (75 swim/25 Kick)
300 Kick (100 choice, 50 fly, 50 back, 50 free, 50 ***{fins off for ***})
100 Swim, choice
Main (1600)
Decide on a pace that you think you should hold for 400. Try to hold pace as rest gets shorter.
3 x 100 on 1:50, 2:10, 2:15, 2:20, 2:50
~rest extra 30~
3 x 100 on 1:40, 2:00, 2:05, 2:15, 2:45
~rest extra 30~
3 x 100 on 1:30, 1:50, 2:00, 2:05, 2:40
200 pull. Long and strong.
2 x 200 on 1:20, 1:45, 1:55, 2:00, 2:30
100 easy, recovery
4 x 50 choice, on 1:00, 1:10, 1:20, 1:30, 1:50
Cool-Down (100-200)
Easy swim
Wed, Mar 5
Warm-Up (1000)
200-300 Swim, choice
200 Pull, freestyle. Long and strong, don’t rush it.
200 Freestyle: 25 catch-up/75 swim; 25 4Rt-4Lft/75 swim
200 25 drill/25 swim free, back, ***, choice
100 Swim, choice, “perfect” stroke
Main (1600)
300-400 as 100 non free establish pace/200 same stroke OR
100 free to establish pace/300 free Rest 10.
200-300 as (2 x 50) for pace / 100 non or 200 free (all same stroke). Rest 10-15.
100-200 as (1 x 50) / (1 x 100) All same stroke. Rest 10-15.
50 Easy, recovery
150 as (3 x 50) one stroke or IM switch
200 Pull freestyle
150 (3 x 50) as above
50 Easy
100 Good effort. Same stroke or IM as above.
Cool-Down (200)
~fins ok~
Alternate 50 kick/50 swim, choice
Friday, Mar 7
Warm-Up (1000-1200)
600 as 200 Swim/100 Pull/100 Swim/200 Pull
200-300 as 50 Kick/50 Swim
200-300 (4-6) x 50 Drill/Swim. Fins ok. #1 L drill back, #2 c.u. free, #3 1pull/2 kicks.
#4-6 Choice
Main (1600)
Pick one stroke:
8 x 25 Rest 5. Don’t wait.
4 x 50 Rest 10-15. Get time on each 50. Figure total time.
50-100-50. Stop long enough to get time. Figure total time.
300 (25K/25D/25S). Fins ok.
Pick one stroke:
75-50-75 Rest exactly 10 sec. Subtract 20 from final time.
4 x 50 Rest 10-15.
3 x 100 Pull. Select interval for 15 sec rest. 1st 100 in recovery
Cool-Down (200)
8 x 25 Count strokes.
Monday, Mar 10
Warm-Up (1000)
100-300 Swim, choice
~fins ok~
200 as 25 drill/25 swim, choice
200-300 (4-6) x 50 Kick. Go on 4th touch.
~fins off~
200 IM (50 of each stroke. Butter/flutter ok for fly)
Main (1600)
Pick a stroke: Can do 2 x 100 IM and 1 x 200 IM
2 x 100 Same stroke. Rest 15 after 1st 100.
200 Same stroke as above. Good effort.
200-300 Pull, free
Pick a stroke:
200 Two times (2 x 50). Rest 10 sec between 50s. Rest 1 min before second set.
100 Same stroke. Good effort.
Freestyle:
3 x 100 Interval for 15 sec rest.
3 x 100 Subtract 5 from interval.
Cool-Down (100-300)
100-300 Easy swim or pull
Wed, Mar 12
Warm-Up (700-1000)
200 (25 drill/25 swim)
~Fins on~
300-400 (6-8) x 50. #1-3 Kick, #4-6 Kick/Swim, #7-10 Swim
Stop after each 50 for 10 sec. Not necessary to wait for others.
~Fins off~
200-400 as (1-2) x (2 x 100). Descend 1-2. 1:35, 1:55, 2:05, 2:15, 2:45. Rest 30 after 2nd 100.
Main (1200-1600)
600-1000 (6-10) x 100. Two choices: all free or alt non and free.
L4-1:30 or 1:35 (keep 100s
Monday, March 17
Warm-Up (1000)
•400 All Free.
100 swim /50 4R-4-4L /
100 swim / 50 fingertip drag / 100 swim
•150 Choice. 50 swim / 50 drill / 50 swim
~Fins on~
Stop after each 50. Go on 4th touch.
•50 change 3, free (Show me correct form)
•50 change 3, back
•50 change 6 with 3, free
~Keep fins on~
•300 as 100 Kick/100 Swim/100 Swim, choice
Main (1600)
These are 300s. Stop for gear.
•300 Choice-all one stroke. 100 p/100 s/100 p
•300 Choice-all one stroke. 100 s/100 p/100 s
•3 x 100 choice on 1:45, 2:05, 2:15, 2:20, 3:00
•3 x 100 free on 1:30, 1:50, 2:05, 2:15, 2:45
200-400 (4-8) x 50 Odd drill/swim. Evens swim. Go on 4th touch.
Wednesday, Mar 19
Warm-Up (1000)
600 freestyle as 200 swim / 200 pull / 200 kick
300 choice as 100 kick / 100 pull / 100 swim
100 choice, 25 drill/25 swim
Main (1000, 1300, 1400, 1500, or 1600)
Prepare to swim a good 200 free. Decide on goal time for 200. Figure the splits.
Swim 50, try to hit pace. On :50, 1:00, 1:05, 1:15, 1:40.
Swim 100 on 1:35, 1:55, 2:10, 2:30, 2:55
Swim 200
Easy 50
L4: 24 x 50 on :45 or :50
L5: 22 x 50 on 1:00
L6: 20 x 50 on 1:10
L7: 18 x 50 on 1:30
L8: 12 x 50 on 2:00
Lanes 6-8 have time for non-free. L5 could go 25 non/25 stroke. Move if you want to.
Distance swimmers do all free, trying for consistent pace.
Others try 3 x 50 same stroke, even or descend, 1x 50 recovery.
Keep going. No extra rest.
Cool-Down
100-300 easy
