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, Mar 21
Warm-Up (1400)
400 Swim as 100 free/25 non/100 free/50 non/100 free/50 non (L8 – 200)
400 Pull as 100 easy/rest 10-15/200 medium speed/10-15 rest/100 fast
~fins okay~
300 as (50 drill/25 swim) x 4 (L8-150)
300 as (50 kick/25 swim) x 4 (L8-150)
~fins 0ff~
Main (1200)
3 x 100 free on …
3 x 100 free or 3 x 50 non-free, fast on …
300 as 4 x 75 (25 pull/25 drill/25 swim). One stroke within each 75.
3 x 100 as #1 25 choice/25 free, #2 choice, #3 free. Rest 15. Not necessarily to wait.
Cool-Down (100-300)
Easy swim
Monday, March 24
Warm-Up (1300)
200-400 Swim, choice
~All stop together~
300 (4 x 75 pull). Stop after each 75. Go on 3rd or 4th touch.
~Fins on~
200 with fins and paddles. Freestyle: 25 R only / 25 L only / 50 4R-4L; Repeat back or free.
200 swim with fins and paddles. 100 free / 100 back or free
200 (4 x 50) #1 25 fly/25 fly or free; #2 50 back; #3 50 back; #4 *** or choice
Main (1200)
450 (3 x 150) , #1 and #2 free; #3 choice (pull and swim same stroke). 50 Pull/100 Swim
On: 2:15, 2:50, 3:10, 3:30, 4:15
450 (6 x 75), #1-3 25 non/25 free/25 non; #4-6 25 free/25 non/25 free. Each person rest 15.
300 Swim, choice
Cool-Down (100-200)
(2-4) x 50 count strokes
Wednesday, March 26
Warm-Up (700-1000)
200-300 (75 swim/25 drill), choice
100 Backstroke: 50 chg 6 with 3 / 50 chg 2
100 Breaststroke: 25 br pull with fly kick / 30 sec vertical K, br / 25 2 fly K, 2 br K /
50 swim with 2 count glide
100 Freestyle: 50 chg 6 with 3 / 50 chg 2
100-400 (2-8) x 50. Odds kick ½ way, then swim. Evens swim.
Main (1600)
100 4 x 25 count strokes, freestyle. I’ll start each group.
~Fins on~
600 as 4 x 150 #1 50K/100 S, #2 50S/50K/50S, #3100S/50K, #4 150 Swim.
Get time on #1, add 15 for interval
~Fins off~
500 as 5 x 100 Pull on 1:25, 1:45, 2:00, 2:15. L8 4x100 on 2:50
400 as 4 x 50 drill/swim. Go on 3rd person touch. Followed by 1 x 200.
Cool-Down (100-300)
Easy swim
Friday, March 28
Warm-Up (1000)
150 Free swim: 25-50-75. Rest 5-10 after each part
150 swim: 25-50-75. Each part must be a different stroke. Rest 5-10.
~Fins ok~
200 as 4 x 50 Kick. Go on 3rd touch.
200 Swim. 25 Kick/25 Swim, choice. Good chance to do some fly.
200 Drill. 50 catch-up, wide entry; 50 almost c.u.; 50 4R-4-4L free or back;
50 chg 6 (25 back/25 free)
~Fins off~
100 Swim. At least 25 breaststroke. Rest choice.
Main (1400)
4 x 25 Freestyle, count strokes
4 x 25 non-free, count
3 x 100 Freestyle Swim on 1:30, 1:55, 2:05, 2:15, 2:50
1 x 100 Free Pull on same interval
~Stop to regroup ~
2 x 100 IM or 25 free/25 non Swim on 1:45, 2:10, 2:15, 2:30, 3:00
2 x 100 Free Pull on 1:30, 1:55, 2:05, 2:15, 2:50
~Stop to regroup ~
1 x 100 Choice Swim on 1:45, 2:10, 2:15, 2:30, 3:00
3 x 100 Free Pull on 1:30, 1:55, 2:05, 2:15, 2:50
Cool-Down (100-300)
Easy swim, choice
Monday, March 31
Warm-Up (900-1100)
200-400 Swim (75 free/25 non)
200-300 (4-6) x 50. (25 drill/25 swim, choice)
300-400 (3-4) x 100 Pull, free
Main (1500)
Do the following 3 times. Each time through, one stroke or IM:
4 x 25
3 x 50 (IM switch)
2 x 75 (fly/bk/br and bk/br/fr)
1 x 100
Cool-Down (300)
100 swim
200 pull
Wednesday, Apr 2
Warm-Up (1200)
200-300 Swim, choice
450-600 (9-12) x 50 freestyle w/ pull buoy. Paddles optional.
4 x (#1 buoy at top near crotch, #2 move to just below knees, #3 at ankles )
Note that moving the buoy will shift your balance.
~fins on~
100 (4 x 25) Kick w/ kickboard, no splash, head and shoulders stay still :10 sec rest
200 (4 x 50) Super hero catch-up. Keep your hands wide and change planes w/ shoulder.
Add 10 to #1 to get interval.
Main (1600)
300-450 (4-6) x 75 w/fins :15 sec rest
Odds: perfect stroke, low stroke count, legs move at all times. You shouldn't be going fast because you have fins on!
Evens: 25fast heavy kick / 25 ez perfect stroke / 25fast
~fins off~
450 (3 x 150) 25 fast/ 100 smooth /25 fast, :15 sec rest. Choice.
400 (2 x 200) #1 smooth perfect stroke, choice. #2 pull free. Rest 20.
300 3 stroke IM (you decide which 3 strokes). 25 drill/25 swim/25 drill/25 swim for each str.
Cool-Down (100)
4 x 25 Count strokes
Friday, Apr 4
Warm-Up (1000)
100-150 Swim
200-350 (4-7) x 50. Go on 3rd touch. #1 4 R – 4 – 4L free, #2 swim free, #3 – 4 same back,
#5 L only 12.5/ swim 12.5/ R only 12.5 / swim 12.5 fly, bk, or fr #6 same as 5, #7 swim
50-100 Breaststroke; 1-2 swim to other end br (with glide), 30 sec vert k, swim back, repeat
200 (4 x 50) free. Wide, “superman” entry, extend but keep elbow up, glide 2, use hips.
200 (4 x 50) choice. Go on 3rd touch.
Main (1400)
200 (8 x 25) from center of pool. ½ head to deep end, ½ to shallow. Good turn & push-off.
At least 4 freestyle.
300 (6 x 50) freestyle. We’ll figure “best avg.” Rest time = swim time.
On: 1:10, 1:30, 1:45, 2:00, 2:50.
300 as 50 Kick/50 Swim, choice
400 as 100 Pull/100 Swim…
200 swim, choice; all one stroke
Cool-Down (100-500)
(2-10) x 50 Odds – drill/swim, evens – swim
Wednesday, Apr 9
Warm-Up (1000)
200 Swim
200 Pull
200 Kick
200 25 drill/25 swim
100 Pull
100 Swim
Main (1500)
Change lanes if doing non-free on set 1 or set 3. Set 2 is free for everyone.
Set 1
100 as 2 x 50 on average from Friday +10 or non-free on 1:30.
100 pull, free
200 as 2 x 100 on double 50 interval. Non-free on 2:45.
100 pull
Set 2 - Every body free. Change lanes as needed.
300 as 3 x 100 free on descending interval. L3-1:30/1:25, L4-1:45/1:40, L5-1:55/1:50, L6- 2:05/2:00, L7-2:20/2:15, L8-2:45/2:40
200 Swim with fins and paddles
Set 3- Choice. Change lanes again as needed.
100 as 2 x 50 on same interval as Set 1.
100 Pull
100 Swim, all out
200 with fins, 25 kick/25 swim, choice
Cool-Down (300)
Easy swim
Thursday, Apr 10
I don't usually coach on Tues/Thurs, but filled in today. The broken 800 was very successful. I started a watch so I could help them get the minutes right, I didn't try to time everyone. Swimmers actually liked this workout.
Warm-Up (1100)
200-300 (25 “superman” catch-up / 75 choice swim)
200-400 (1- 2) x 200 Pull. #1 free, #2 50 choice/50 free. Pull
200-400 (4-8) x 50 all choice. #1 d/s, #2 count strokes, #3 long and strong, #4 swim
#5-8 Repeat #1-4
Main (1400)
Part 1 (FREESTYE. Continuous. Go from one section right into the next. Get overall time.
Before you start, estimate total time)
200 free swim (long and strong). Rest 10.
200 (4 x 50) free. Maintain steady pace. Rest 10 after each 50.
200 free swim. Rest 10.
200 (2 x 100) free. Steady pace. Rest 10 between 100s.
Get total time, subtract 1:00 for 800 time.
Part 2 (Choice)
200-600 (4-12) x 50 #1-4 Pull, #5-8 Kick (fins ok), #9-12 (can keep fins on) Swim.
Go on 4th touch or rest 15 sec.
Cool-Down (300)
Easy swim
Friday, Apr 11
Warm-Up (1000)
500 as 100 Swim / 100 Pull (no paddles) / 100 Swim / 100 Pull (with paddles) / 100 Swim
300 Swim, choice. Good time for non-free, but you can mix it up. Not all free.
200 (8 x 25) count strokes. Choice. Rest 5-10, not longer.
Main (1600)
200-300 (2-3) x 200 Choice. Swim 150 / Kick 50. Fins ok. Go on 3rd or 4th touch.
200 Get time. Good effort.
300 (4 x 75) Each 75 is 25 swim/25 drill/25 swim. Each 75 is all one stroke. 3rd or 4th touch.
100 Get time. Good effort.
200 (4 x 50) On each 25, start out long and strong, about ½ way, then sprint into turn and
finish. On :50 or :55, 1:00 or 1:05, 1:10 or 1:15, 1:30, 1:50.
50 Get time. Good effort.
50 easy.
200-400 (2-4) x 100 Pull on 1:30, 1:50, 2:00, 2:20, 2:50
Cool-Down (100)
Count strokes on each 25. Choice.
