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, Oct 13
Warm-Up (1000)
400 Swim, choice
300 Pull
~Fins on~
200 Drill/Swim by 25
100 25 Kick/25 Swim
Main (1500)
Pick a stroke for 50s and 200
200 (4 x 50) on interval for 15 sec rest
Rest 30
200 Good effort. Get your time.
200 Recovery. 100 Pull, 100 swim.
Pick a stroke for 50s and 100
100 (2 x 50). Rest 15. Descend. Don’t wait, just rest and go.
100 Good effort. Get your time.
100 (4 x 25) Count strokes. Rest 5-10.
~Fins on~
300 (4 x 75). 25 Kick/25 Swim/25 Kick. No board.
~Fins on or off, your choice~
300 (4 x 75). Swim. 25 free/25 non /25 free.
Cool-Down (100-400)
100 Pull/100 Swim/100 Pull/100 Swim
Monday, Oct 20
Warm-Up (1000)
200-400 Swim, (75 free/25 non-free)
~fins on~
200-300 Kick, choice
100 (2 x 50) Catch-up with stick. Hold the ENDS. Rest 10-15
100 (2 x 50) #1 C. U. w/o stick, #2 Almost C.U.
~fins off~
100 Swim. Backstroke or breaststroke, can mix it up
Main (1600)
50 (2 x 25) Kick w/o fins. #1 fly (front or back), back, free; #2 can be same or ***
150 (3 x 50) Pull, free. Descend. :45, :55, 1:05, 1:15, 1:40
200-300 (4-6) x 50. Descend 1-2, 3-4, … Same stroke for 2 in a row. :55, 1:10, 1:20, 1:30, 2:00
300-400 (3-4) x 100 Pull free. 1:30, 1:50, 2:10, 2:20, 2:50
400 Swim (2 x 200). #1 free, #2 choice. Wait until everyone finishes #1 before starting.
~fins on~
200-300 (50 kick / 50 swim), choice. Continuous.
Cool-Down (100-200)
(4-8) x 25. Rest 5-10. Good streamline; good stroke.
Friday, Oct 24
Warm-Up (1200)
400/350/300/250/200 Swim choice
400/350/300/250/200 Pull 2 x (200/175/150/125/100). Rest 15.
~Fins on~
400/350/300/250/200 (4,5,6,7,8) x 50; #1 Kick, #2 Drill (choice), #3 K/S, #4 D/S, #5 Swim,
#6 Kick, #7 Drill, #8 Swim. Go on 3rd or 4th touch.
~Keep Fins on~
Main (1650)
300-400 (3-4) x (50Kick/50 Swim), choice. 1:50, 2:10, 2:20, 2:40, 3:10
~Fins off~
Can you keep each 100 the same speed? Same stroke for each 100.
200 (2 x 100) on 1:30, 1:50, 2:05, 2:20, 2:55
200 Easy pull.
300 (3 x 100) on same interval. All one stroke. Keep same speed.
150 (3 x 50) choice, recovery
400 (4 x 100) on same interval. All one stroke. Even pace.
Cool-Down (150)
3 x 50 easy
Monday, Oct 27
Warm-Up (900)
400 Freestyle (100 swim/100 pull, no paddles/100 swim/100 pull with paddles)
200 Choice (100 swim/100 drill,swim by 25)
~Fins~
200-300 (50 kick/50 swim), choice
~Fins off~
Main (1500)
600 (6 x 100) #1 25 c.u./25 swim, #2 swim free, #3 25 4R-4L/25 swim, #4 swim free,
#5 choice, 25 drill/25 swim, #6 swim choice . (L4) 1:45/2:00; (L5) 2:05/2:20;
(L6) 2:15/2:30, (L7) 2:30/2:45, (L8) 3:00/3:20
*Arrange into heats by speed. Group 2,4 to other end. Going 50s. I will start each group after group ahead makes the turn.
300 (6 x 50). FAST! #1 pull w/ paddles, #2 pull w/o paddles, #3 swim fr with paddles,
#4 swim fr, #5 non-free, #6 easy
*Back to regular lanes
~Fins~
200-300 (2-3) x 100 Kick. Go on 4th touch.
200-300 (2-3) x 150 swim choice with fins. Go on 4th touch.
Wednesday, Oct 29
We have a local meet next week so I have included an option for speed work.
Warm-Up (1000)
200-300 Swim, choice
6 x 50 (#1,2 drill; #3 swim; #4-5 drill/swim, #6 swim)
8 x 25 Odds: kick ½ way, then swim; evens: pull ½ way (let feet drag), then swim. R 10.
4 x 50 (#1-2, sprint first ½ of each length; #3-4 sprint last ½ of each length). R 15
Main (800-1500)
Rest 30-50 between each set.
5 x 100 on 1:45, 2:10, 2:20, 2:45, --- Working on speed: 2 x 100, rest, 1 x 100, rest
4 x 100 on 1:35, 2:00, 2:10, 2:30, 2:50 Speed: 4 x 50 on same interval
3 x 100 on 1:30, 1:55, 2:05, 2:20, 2:45 Speed: 1 x 50, rest, 1 x 50
2 x 100 on 1:25, 1:50, 2:00, 2:15, 2:40 Speed: 2 x 50 descend
1 x 100 Everyone – good effort
Cool-Down (200-300)
Easy swim
Friday, Oct 31
***For Halloween, I had some graphics on a printed workout. But first, I wrote on the white board: Read entire board before starting.
Then I had warm-up as 400 IM, 400 (25 R only, 25 L only), 400 *** Kick. Then, Forget the above and do printed workout .
Was it scarey?***
Warm-Up (1200)
200-300 Swim, choice 200-300 Pull
300 (4 x 75) 1&2 -K/S/K,
3&4-S/K/S
(3 x 50 descend, one stroke) x 2
:50/:45, 1:10/1:00, 1:20/1:10, 1:30/1:20,
2:00/1:50
Main (1600)
2 x 100 Free, descend 1:35, 1:55, 2:05, 2:20, 2:40
1 x 200 Free (meet, go 100 recovery)
4 x 100 (or meet, 4 x 50). Steady pace.
Same interval
1 x 200 choice (meet, 1 x 100 fast)
(2 x 25 sprint) + (1 x 50 sprint), same stroke
Can change stroke to repeat for total 4 times.
Monday, Nov 3
We have a local meet Nov 8, so workouts are a little easier.
Warm-Up (1400)
300-400 (25 drill/75 swim) choice
300-400 (50 kick/50 swim)
200 Work on turns. Do turns from middle of the pool.
If you do not usually flip turn on free, practice flips. Talk about breathing.
Or, 1 of each stroke, 1 fly/back, 1 back/***, 1 ***/free, 1 choice
400 (200 Pull long and strong; 100 Pull build within; 2 x 50 Pull descend)
Get lane together after each part. If you use paddles, flip turn!!!
Main (900)
400 (8 x 50) Time yourself on the odds. Recovery on the evens. On 1:10, 1:30, 1:30,1:45, 2:00
200 (2 x 100) Descend. Same stroke for both. On 2:00, 2:15, 2:30, 2:30, 3:00
200-300 Choice or use blocks for 25s.
Cool-Down (200)
100 (4 x 25) Streamline push-offs
100 (4 x 25) from middle of pool. Turns.
