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, Dec 29
Warm-Up (700-1200)
200-400 Free. (1-2) x (100 free/50 choice)
Stop. Talk about the “catch” and paddles.
200-400 (1-2) x (100 or 150 or 200) Pull. Paddles on 1st one; no paddles on 2nd one.
Get lane together after #1 before starting #2.
300-400 (6-8) x 50. Odds-drill/swim; evens- swim.
Stop everyone.
Main (1100-1500)
Talk about hip roll, long stroke, recovery. It’s all connected.
300-400 Odds-free. Evens-choice. #1 drill25/swim75; #2 drill 2nd length; #3 drill 3rd…..
Drills: catch-up; fingertip drag; change 3 with 3; 4 rt only/4 lft only.
300-400 (6-8) x 50. #1, 2 25 non/25 free; #3 non; #4 pull free no paddles; #5 pull free w/ paddles; #6 swim free w/ paddles; #7 swim, no toys; #8 choice
100 Kick 25 with no fins (fly, back, or free); lv brd at other end; swim 50; Kick 25.
100 Free swim, count strokes
100 Choice swim, count
200-400 (1-2) x 200. Each 200: all free, all non (one str), or 50 non/50 free. Rest 20.
Cool-Down (100)
4 x 25. Think about streamline off the wall.
Wednesday, Dec 31
*I tried to write a special workout with New Year's Resolutions for swimmers and coaches. I guess I was tired and got carried away.
After I printed it out and reread it, I realized how negative it was. I had included all the little things that bothered me as a coach. The first resolution for the coach was to always be positive, but then I got very negative. I threw that away, deleted the resolutions and had everyone do the original workout below. Anyone reading the original would think I hated coaching. I'll work on the resolutions for a coach.
Warm-Up (600-1000)
►200-400 Swim 2 x (200 or 150 or 100). #1 free, #2 choice. Wait until everyone finishes
#1 before starting #2.
►200-300 Pull (2-3) x 100. Go on 4th person’s touch.
►200-300 (4-6) x 50 Odds free, evens choice. Go on 3rd touch.
Main Set (1300-1600)
►400-600 Fins on. 3 x (200 or 150). #1,3 free; #2 choice. Kick 50, swim the rest.
Wait for lane to finish each 200.
.
►300-400 Fins off. Get buoy and paddles. Remember that paddles are to help you get the stroke right. (6-8) x 50 freestyle.
#1 Pull with paddles, #2 pull without paddles,
#3 swim with paddles, #4 swim without paddles.
Repeat #1-2 or #1-4. Long stroke. On :50, 1:00, 1:10, 1:20, 1:45.
► 300 (4 x 75) #1 fly/back/*** (can do one arm fly); #2 back/***/free, #3-4 choice.
Rest 15 after each 75.
►300 Swim. 100 free/100 choice/100 free, continuous.
Cool-Down (300)
►200 Kick/100 swim
Fri, Jan 2
Warm-Up (1300)
4 x 100 ( #1 free;
#2 50 non/50 free;
#3 50 free/50 non;
#4 free)
2 x 200 pull. Rest 20 after 1st 200.
2 x (100 w/ paddles, 100 pull w/o pad)
5 x 100 ( #1 all drill, choice;
#2 75 drill/25 swim;
#3 50 drill/50 swim;
#4 25 drill/75 swim;
#5 all swim)
Main (1100)
Can you keep the same pace?
300 free, get time on last 100
200 free, get time on last 100
100 free, get time
Pick a stroke/combo. Stick with same stroke/combo for timed 50.
200, get time on last 50;
150, get last 50
100, get last 50;
50, get time
Cool-Down: (300)
200 Kick;
4 x 25 Swim
Monday, Jan 5
Warm-Up (700-1100)
400-600 (2-3) x 200 #1 Swim, #2 Pull, #3 Swim
100-200 Kick, choice
200-300 (2-3) x 100 #1 Pull, #2 Swim, #3 Pull
Main (1400)
200 free 2 x 100. Each 100: 25 swim/25 catch-up/50 almost catch-up
100 back with fins. 50 kick in streamline position/50 swim
100 back no fins. 50 pull/50 swim
200 free. 2 x 100 #1 long and strong; #2 faster than #1. On 1:30, 1:55, 2:05, 2: 20, 2:45
300 breaststroke. Breaststrokers – no fins; those that have trouble w/ kick – fins ok.
25 *** pull w/ fly kick (1 kick per stroke) / 25 2 *** pull w/ fly kick; 2 w/ br kick.
50 *** pull w/ free kick (fast hands)
100 kick *** or choice kick
100 swim *** (can use fly kick)
~Fins off~
200 free. 2 x 100 #1 long and strong; #2 faster than #1. On 1:30, 1:55, 2:05, 2: 20, 2:45
200 choice. 4 x 50 on 1:00, 1:10, 1:20, 1:30, 1:55
100 swim 100 IM. Can drill if needed.
Cool-Down (100-300)
Easy swim or pull, choice.
Wednesday, Jan 7
Warm-Up (400-800)
200-400 75 swim/25 drill
(2-4) x 100 50 Kick/50 Swim, fins ok. Rest 15 sec.
Main (900, 1250, 1650)
Should be 3 columns with number of repeats and interval. I lose the formatting when I post.
Ln 4-5 Ln 6-7 Ln 8
(1) Even pace, free 10 x 50 8 x 50 6 x 50
:50, :55 1:00 – 1:10 1:45
(2) Timed 50 at pace for above. Predict time w/in 1 second.
(3) Hold pace, free 3 x 100 2 x 100 1 x 100
(4) Descend 6 x 50 Choice 5 x 50 Choice 3 x 50 Choice
to 200 pace D 1-3, 4-6 D 1-3, 4-5 D 1-3
(5) Timed 50 at 200 pace. Predict time w/in 1 second. Faster than last timed 50. Choice.
(6) Hold pace, choice 2 x 100 1 x 100 1 x 100
(7) Sprint. Choice. 4 x 50 3 x 50 2 x 50
Long rest. 1:30 1:45 2:30
(8) Timed 50 all out.
(9) 200 pull, if time.
Cool-Down (100-200)
Easy Swim
Friday, Jan 9
Warm-Up (1000)
200 Swim, choice
100 Drill freestyle
100 Swim free
100 Drill non-free
100 Swim same stroke or alternate with 25 free
200-400 Pull. 2 x 200 or 2 x 150 or 2 x 100
Main (1600)
600 (3 x 200) on 3:00, 3:45, 4:15. Lanes 7,8 (3 x 150) on 3:40; 4:10
#1 long and strong
#2 faster than #1
#3 pull, faster than #2
~fins on~
300 (25K/25D/25S), recovery
~fins off~
300 (6 x 50). Odds non-free, evens free on 1:00/:50, 1:10/1:00, 1:20/1:10, 1:30/1:20, 2:50/2:40
200 Swim, choice
200 (8 x 25). Think about good streamline. Count strokes. Mix it up.
Cool-Down (100)
Easy Swim
Mon, Jan 12
WARM-UP (1000)
20 x 50
(4-6) x 50 on :55, 1:05, 1:15, 1:20, 1:40 Swim
(4-6) x 50 on same interval Pull
(6-8) x 50 on 1:00, 1:10, 1:20, 1:30, 1:50 Odd Kick, Even D /S. Fins ok.
MAIN (1550)
3 x 100 on 1:40 2:10 2:15 2:20 2:50
50 Easy
3 x 100 on 1:35 2:05 2:10 2:15 2:40
50 Easy
3 x 100 on 1:30 2:00 2:05 2:10 2:30
50 Easy
3 x 100 on 1:25 1:55 2:00 --- ---
200 Pull
COOL-DOWN (150)
3 x 50 Easy
Wed, Jan 14
Warm-Up (1300)
200-400 75 Swim / 25 Drill, choice
~Stop. Get lane together.~
200-300 (2-3) x 100 Pull. Go on 3rd touch.
~Fins on~
300 (3 x 100) (1) 25 kick / 75 swim (2) 50 kick / 50 swim (3) 75 kick /25 swim.
Stop after each 100 for 10 sec. Choice.
300 (4 x 75) (1) 25 kick/25 swim/25 kick (2) 25 swim/25 kick/25 swim (3) 50 kick/25 swim
(4) 25 kick/50 swim. Stop after each 75 for 10 sec. Choice.
Main (1400)
100 (4 x 25) Swim free with 3 count glide. Count 3 before hand begins pull. “Lean into glide.” I’ll start you for each 25.
200 Swim free with 3 count glide.
~fins on~
200 Backstroke. 50 chg 6 / 50 chg 6 with 3 / 50 chg 3 with 3 / 50 swim, exaggerate roll.
200-300 Swim 300 free with glide OR 250 back with roll OR 200 *** with 4 count glide.
200-600 (2-4) sets of (2 x 50) same stroke, work on speed, on 1:30, 1:40, 2:00, 2:15.
Should have 30 sec rest. Between each set of 2, easy 50 or just rest.
Cool-Down (300)
Swim or pull
Friday, Jan 16
Warm-Up (1500)
200-300 Swim
300 (25K/25D/24S)
300-500 Go on 4th touch. Ln 4-5: (10 x 50) #1-4 Kick, #5-8 K/S, #9-10 Drill/Swim;
Ln 7: (8x 50), #1-2 Kick, #3-6 K/S, #7-8 Drill/Swim;
Ln 8: (6 x 50), #1-2 Kick, #3-6 Drill/Swim
100 Pull, no paddles, count strokes
100 Pull w/ paddles, count strokes
200 Pull
Main (1200)
4 x 50 on :55, 1:10, 1:15, 1:20, 1:50. Choice (non-free recommended).
Think about a 200 as you do each 50 (arms, arms, add kick, kick).
200 Swim. Same stroke. Compare time with total of 4x50s.
8 x 50 Freestyle. Hold steady pace. On :50, 1:00, 1:10, 1:15, 1:40 (If extra lane, :55)
400 as 2 x 200. Stop to check time after 1st 200.
Cool Down
Easy swim
Monday, Jan 18: Pool closed for MLK holiday.
Wednesday, Jan 21
Warm-Up (1000)
200, 250,300 Swim
200, 250,300 Pull
200, 250,300 Kick
100 (2 x 50) choice. Rest 15. Get heartrate up.
Main (1600)
300-400 (6-8) x 50. Free. Even pace. Can pull #4,5. NO Paddles. Should get 15 sec rest.
On :50, 1:00, 1:05, 1:10, 1:20, 1:50
300-400 (3 -4) x 100 free. Try to hold same pace. On 1:30 (swim should be
