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.
Mon, June 9
Warm-Up (1000)
800 as 200 Swim/200 Pull/200 Kick/200 Swim with fins. Stop after each 200.
~Fins off~
Talk about fly kick. Swim ½ length without kicking.
(1-2) x 100 IM
Main (1600)
3 x 100 all free, descend or #1,2 free, descend, #3 choice. 1:30, 1:55, 2:05, 2:20, 2:45
8 x 50 as 2 sets of (4 x 50). In each set, one stroke for #1-3 descend, #4 easy choice.
On :50, 1:05 or 1:10, 1:15, 1:30, 1:50
200 Pull. Work on alternate breathing and rolling hips both ways. No paddles.
3 x 100 all free, descend or #1,2 free, descend, #3 choice. 1:30, 1:55, 2:05, 2:20, 2:45
2 x 200 #1 50 paddles and fins/50 fins/50 swim (no toys)/50 swim with paddles
#2 Swim. Work on early catch, good pull.
Cool-Down (100)
4 x 25, mix it up, perfect stroke
Wed, Jun 11
Warm-Up (1000)
250-500 Snake Swim (up and down lane, duck under lane line)
250 Snake Kick (fins ok)
5 x 50 Drill/Swim, choice.
Main (1600)
400 as 2 x (2 x 50, 100). Try to do 100 at the pace you set in the 50s. Rest 20 before repeating.
Rest 10-15 after each 50.
200 as 2 x 100. Choice, don’t have to be same. Predict your time. Rest 20 between 100s.
100 We will do this using 4 lanes, one lane open for swimming. Each lane will have swimmer
from a different lane. I want you to predict your time without depending on lane mates.
300 as 4 x (25K / 25 D / 25 S). Fins ok.
~Back to regular lanes~
300 Broken swim. 100 free, rest 10, get time. 100 choice, rest 10, get starting time for last
100 free. Try to make first and last 100s the same.
300 Pull.
Cool-Down (100)
Easy swim
Friday, June 13
Warm-Up (1100)
600 as 200 swim/100 pull/100 swim/200 pull
300 as 100 kick/50 swim/50 kick/100 swim
200 as 4 x 50 choice. Increase effort. Go on 3rd touch.
Main (1400)
200 swim, moderate, choice
150 as 3 x 50 descend
2 x 100 rest 20-30, don’t wait. Predict your time.
1 x 100 Announce your predicted time. Go 10 sec apart. See if you are more accurate than Wed
150 as 2 x 75 (#1 – 25 non/25 free/25 non), rest 15, (#2 - 25 free/25 non/25 free)
3 x 100 Pull on 1:25, 1:45, 1:55, 2:05, 2:15, 2:45
300 Swim, choice
Cool-Down (100)
4 x 25
Monday, June 16
Warm-Up (1000)
600 (200 swim/200 pull/200 kick)
300 (4 x 75). Rest 15 or go on 4th. #1 non/fr/non, #2 fr/non/fr, #3-4 choice
4 x 25 One of each stroke
Main (1600)
(6-10) x 100 Odds are non-free, IM, or 25 drill/25 swim free. Evens are free.
L3 L4 L5 L6 L7 L8
Intervals: 1:45 2:05 2:10 2:15 2:30 3:00
1:30 1:45 1:55 2:05 2:20 2:40
200 Pull, recovery
(2-8) x 50 Odds are drill/swim, evens are swim (try to predict your time). Go on 4th.
Cool-Down (100)
Easy swim
Wednesday, June 18
Warm-Up (1000)
200-300 75 free/25 non free
300 (25K/25D/25S). Continuous, fins ok.
100 Swim with fins, choice
100 Swim with fins and paddles, choice
100 Swim with paddles, choice
100 Swim, no toys
Main (1600)
See chart for 300 pace. Decide average per 100 for a 300. Freestyle. (700)
3 x 50 at your chosen pace. On: 1:00, 1:15, 1:15, 1:20, 1:40
2 x 100 at the same pace. On 1:45, 2:10, 2:10 or 2:15, 2:30, 3:10
1 x 300 Time yourself
50 easy swim
Freestyle Pull. (500)
1 x 300 Same pace?
2 x 100 Same pace?
2 x 50 choice, recovery. Rest 10-15 .
(2-6) x 50 choice. On: Tom 1:00, L4 1:05, L5 1:10, L6 1:20, L7 1:30, L8 2:00
Friday, June 20
Warm-Up (1000)
50 Free
100 25 back/25 free
150 Free pull with paddles
200 Free pull without paddles
300 50 Kick/50 Swim (fins ok)
200 50 *** with 1 fly kick per stroke / 50 free / 50 back /50 free
150 (fins off) (25 ***/50 free) x 2
100 2 x 50 choice, rest 15, descend
50 Swim free, long and strong
Main (1600)
After each part, rest and regroup.
50 choice, moderate. Get time.
2 x 50 choice. Rest 15.
3 x 50 free, descend. On :50, 1:00, 1:05, 1:20, 1:40
50-100-50 Pull, no paddles. On :50/1:40, 1:00/2:00, 1:05/2:10, 1:20/2:40, 1:40/3:00
3 x 100, choice. Choice, on ? Can mix it up.
50-100-50 Free. Same as above.
150 Swim free/non/free
100 Good effort, choice
50 Easy
300 Kick
Monday, June 23
Warm-Up (1000)
5 x 100. Swim. Stop after each 100 to regroup. #1-2 free, #3-5 choice. These should be easy!!!
5 x 100. Pull. Increase effort or descend #1-3. Keep pace for #3 on #4-5.
Decide on interval for 10-20 sec rest.
Main (1500)
3 x 100 free on (1:30), 1:40, 2:00, 2:10, 2:20, 2:50. Should be aerobic.
100 (25 drill/25 swim)
3 x 100 free on (1:25), 1:35, 1:55, 2:05, 2:15, 2:45. Anaerobic threshold.
100 (25 non/25 free)
3 x 100 free on (1:20), 1:30, 1:50, 2:00, 2:10, 2:40. Should be challenging.
4 x 25, choice, count strokes.
(2-6) x 50 do in groups in of 2. #1 easy, #2 pace for 200. Do #1, rest 15, then #2.
Rest 20-30 to regroup and repeat for #3, #4, etc.
Cool-Down (100-300)
50 kick/50 swim
