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.
Monday, Sept 15
In the Main Set, the intervals did not format the way I wanted. Each lane decreased the interval by 5 sec.
Warm-Up (1000)
200-400 Swim, mix it up
~fins on~
150-300 (25K / 25D / 25S), continuous
200-300 (2-3) x (2 x 25, 1 x 50). 25s and 50 are same stroke; can change each round.
Each person rest 10 after each 25. Regroup after each 50.
Main (1500)
# of 100s will decrease, but so will the interval. All free.
L3 L4 L5 L6 L7 L8
5 x 100 Swim 1:40 2:00 2:05 2:15 --- ---
4 x 100 Pull 1:35 1:50 2:00 2:10 2:25 2:50
3 x 100 Swim 1:30 1:45 1:55 2:05 2:20 2:45
2 x 100 Pull 1:25 1:40 1:50 2:00 2:15 2:40
1 x 100 Swim
Cool-Down (100)
2 x 50 easy
I was at the annual USMS Convention the rest of the week of Sept 15.
For the weeks of Sept 22 and 29, our usual pool is closed for annual maintenance. Various groups are meeting at different pools. I am writing workouts that can be done with no coach.
Monday, Sept 22
Warm-Up (650-1300)
100-200 Freestyle swim
100-200 Freestyle pull
100-200 Freestyle (25 drill/25 swim). Fins ok.
100-200 Kick, choice
50-100 Backstroke (25 drill/25 swim)
~Fins off~
50-100 Backstroke pull (can be 25 back/25 free)
50-100 Backstroke swim
50-100 Breaststroke kick
50-100 Breaststroke swim (can be drill/swim)
Main
Either back or free for this part (700-1050)
150 back or 200 free swim, moderate
100-200 (2 x 50 back or 4 x 50 free), steady pace
150 back or 200 free swim, moderate
200-300 (2 x 100 back or 3 x 100 free), set interval for 15 sec rest
100 back or 150 free swim, moderate
Choice. Each time through should be one stroke. Can change stroke after 50. (200-400)
(2 x 25, 1 x 50) x (2-4)
Wednesday, Sept 24
Note: The workout is 2000 if you skip the two 500s.
The workout is 2500 if you do one of the 500s.
The workout is 3000 if you do both.
Warm-Up (1000-1500)
100 Swim, choice
200 25 Drill/25 Swim (Drill: 4 rt only, 4 lft only)
300 Swim (100 free/100 choice/100 free)
400 (50 Kick/50 Swim)
*500 Continuous. Alternate 100 Pull/100 Swim.
Main (1000-1500)
*500 (10 x 50). #1-4 one stroke, #5-8 one stroke, #9-10 one stroke.
Set interval for 10-15 sec rest. Accommodate anyone doing non-free.
400 (2 x 200). #1 Swim, #2 Pull. Rest 20-30 sec.
300 (3 x 100 free) on interval for 10 sec rest.
200 (4 x 50 choice). Descend #1-2, #3-4.
100 Swim, good effort.
Friday, Sept 26
Warm-Up (900-1200)
300 Free. 100 Swim, 50 Catch-up, 100 Swim, 50 Catch-up.
200-300 (50 choice / 50 free).
200-300 Pull
200-300 (4-6) x 50. Odd drill/swim. Even swim. Mix it up.
Main (1500)
100 (2 x 50) Free. Establish a distance pace you can hold.
200 (2 x 100) Free. Have you got the pace right?
400 Free at this pace. Check the chart.
100 Check your pace again.
300 Free. Same pace.
100 (2 x 50) Check pace.
200 Free. Pace.
100 Free. Pace.
Cool-Down (100-200)
Easy swim.
Monday, Sept 29
Warm-Up (900-1200)
200-300 Free swim
200-300 Free pull
200-300 Free (25 drill / 25 swim)
100 Choice swim
100 Choice pull
100 Choice (25 drill/25 swim)
Main (1500)
The two 400s should be one stroke. The two 200s should be one stroke, etc. Two in a row are
the same, then you can change strokes.
Rest 15 after each swim. Take a little longer when you regroup and change strokes.
400 2 x 200
400 1 x 400
Regroup
200 2 x 100
200 1 x 200
Regroup
100 2 x 50
100 1 x 100
Regroup
50 2 x 25
50 1 x 50
Wednesday, Oct 1
(This is a workout we have done before, with a few changes. I thought it would be good to do again while our pool is closed and no coach on deck at other pools.) Workout is 3000. If you skip *12-16, the workout is 2500.
All 100s.
1. 100 free swim
2. 100 swim, choice. At least 25 non-free.
3. 50 catch-up/50 almost catch-up
4. 100 almost catch-up. Get time.
5. 100 non-free or 25 free rt arm/25 free lft arm/50 free 4 rt-4lft
6. 100 IM drill (fly 3rt-3lft; back chg 3 w/ 3; *** 1 pull & 2 kicks; free chg 3 w/ 3)
7. 100 choice swim, concentrate on good turn and good push-off.
8. 100 free swim. Time yourself again. Should be faster than #4.
9, 10, 11. (3 x 100) Freestyle pull. Descend time. Rest 15 after 100.
*12-16 (5 x 100) on long interval. Set interval for 20 sec rest.
17. ~Fins on~ Kick 100 choice
18. Free or Back. 25 chg 8 / 25 chg 6 / 25 chg 4 / 25 chg 3. Only 1 stroke as you turn.
~Fins off~
19-22 4 x 100 on tighter interval. Drop interval 5 sec from #12-16.
~Rest 45-60~
23-25 3 x 100 Drop interval another 5 sec.
26-27. 2 x 100 choice. Try to descend.
Rest 15 after 1st 100.
28. 100 moderate. Compare time to #4 & #8.
29. 2 x 50, choice.
30. 100 easy cool-down.
Friday, Oct 3
Warm-Up (1200)
100 Swim, choice
200-300 Pull
100 (25 catch-up / 25 swim) free
100 (25 4 rt only; 4 left / 25 swim), back or free
200 Swim, free
~Fins on. Get lane together.~
200 (4 x 50 kick). Go on 3rd touch or rest 10 sec.
100 Swim 100 IM with fins. On breaststroke, do butterfly kick.
~Fins off~
100 Swim, choice
Main (1500)
50 choice. Time yourself.
300 (6 x 50); descend 1-3 and 4-6. Can change strokes after #3. Interval for 15 sec rest.
50 choice. Time yourself.
500 Pull (2 x 50, 2 x 100, 1 x 200). Set interval for 50s and for 100s. Don’t stop to
discuss interval. Set it before you start.
50 choice. Time yourself.
300 (25 Kick / 25 Drill / 25 Swim). Fins ok. Continuous.
150 (3 x 50) Descend. Interval for 15 sec rest. Choice.
50 choice. Time yourself.
50 Easy.
Friday, Oct 10
Warm-Up (600-900)
200-300 Swim. (75 free/25 non-free)
300-400 Pull (2 x 200) or (2 x 150). Go on 4th touch.
100-200 (50 drill/50 swim). Choice
Main (1700)
400-600 (4-6) x 100 on 2:00, 2:30,2:30, 2:45, 3:00 Transition, moderate.
100-200 Swim, choice;
300-400 (6-8) x 50 on (4) :45/:50/:55/1:00; (5) :55/1:00/1:10/1:15; (6)1:00/1:05/1:10/1:15;
(7)1:15/ 1:20/1:30; (8)1:45/1:55/2:00. Groups of 2; chg interval every 2.
100-200 Pull
250 Kick (5 x 50) on 1:15, 1:30, 2:30
50 Kick (2 x 25) without fins!
Cool-Down (100)
Easy swim
