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, Jan 25, Meter Pool
Warm-Up (800-1000)
200 as 75 free swim/25 catch-up
200 as 75 free/25 non-free
~fins on~
100 as 50 back drill (K 3 on side, count of 3 for “L” position, 3 strokes)/50 swim back
100 repeat back drill above or 50 chg 6 with 3 strokes/50 swim (free)
100 choice swim with fins (get everyone together)
200-300 as (4-6) x 50 Kick. 2 free w/ brd; 2 back, arms extended; 2 choice
Main #1 (1000)
100 free – show exaggerated hip rotation, arm extension, elbow up
100 – repeat above
200 pull – remember hips, extension, elbow
200 free swim, think!
200 pull
200 fast
Recovery – repeat fly sequence steps 1-4. Add step 5, 2nd kick on exit. See link below.
www.usms.org/.../articledisplay.php
Main #2 and Cool Down
? x 50 choice
Monday, Jan 25, Yard Pool
Warm-Up (900)
100 Easy swim
4 x 50 Swim. Count strokes. First two are free; others are choice. Rest 10-15.
4 x 50 Pull. Count etc.
100 Swim, choice.
2 x 100 Pull, choice, rest 10-15.
100 Swim
Main (1500)
1. Think about your 800/1000 pace:
4 x 50 on :50, 1:00, 1:10, 1:20, 1:30
2 x 100 on 1:40, 1:50, 2:05 or 2:10, 2:15, 2:30
1 x 200
2. 50 Easy, recovery
3. Think about your 200 pace:
2 x 50
1 x 100
4. 50 Easy, recovery
5. Think about your 100 pace:
2 x 25 on :30, :35, :40, :45, :50
1 x 50
6. 50 Easy, recovery
7. Think about 400 pace
8 x 50 on same interval as 50s above
8. 50 Easy, recovery
Cool-Down (300)
2 x 50 easy swim, count
200 easy, choice
Wed, Jan 27, Meter Pool
Warm-Up (950-1200)
▪450 Swim/Drill as:
100 free, 25 rt arm only, 25 left arm only
100 free, 50 3 rt/3 lft
100 choice, 50 drill, choice
▪3 x 150 pull on 2:30, 2:45; Lanes 6-8: 3 x 100 on 2:15, 2:45
▪200-300 Kick
Main (1500)
4 x 50 choice on 1:00, 1:10, 1:20, 2:00 (200)
4 x 100 free on 1:40, 2:00, 2:15, 2:20, 3:10 (400)
3 x 50 choice on same intervals (150)
3 x 100 free on 1:35, 1:55, 2:10, 2:15, 3:00 (300)
2 x 50 choice (100)
2 x 100 free on 1:30, 1:50, 2:05, 2:10, 2:50 (200)
1 x 50 choice (50)
1 x 100 choice (100)
Cool-Down (100-200)
Easy swim
Website for butterfly drills:
www.usms.org/.../articledisplay.php
Friday, Jan 29, Meter Pool
Warm-Up (800+)
▪5-10 min Review butterfly drills. See website above.
Steps 1-2: jump and glide
Steps 1-4: jump, kick, glide, pull
Step 5: 2nd kick as arms reach side and head breaks the water (jump, kick, glide, pull, kick)
▪200 Free. Think about hip rotation/arm extension, fingertips down/elbow up
▪100 Back or Free. On back, roll hip before hand enters the water.
▪10 x 50 Drill/Swim
1-5 Free: catch-up, 3R/3L, chg 6, chg 6 w/3, choice drill
6-8 Back or Free: 3R/3L, chg 3 w/3, 3 K on side/3 in “L” pos/3 strokes Back or Chg 3 Free
9-10 Choice stroke and choice drill
Main (1500)
6 x 50, descend 1-3, 4-6
3 x 100 even pace free or free/choice/free
300 pull. Think about rolling and pulling.
4 x 75 Easy/sprint/easy
6 x 50 pull.
Cool-Down
Easy swim
Monday, Feb 1, Meter Pool
No coached workouts today. Pools opened late and closed early due to snow.
This is workout I did. I did the Hour Swim last Thursday and couldn’t swim Sat or Sun due to snow. There is a meet in 2 weeks, so I have to transition to racing.
Warm-Up (1200)
400 Swim, 75 free/25 non-free
400 Pull as 2 x 200 descend. Rest 15 sec.
400 as 50 drill/50 kick
Main (1200)
200 as 4 x 50 free, pace for 400 or above
400 as 4 x 100 free, same pace
100 pull, choice, recovery
300 as 2 x (3 x 50 descend), choice
100 as 4 x 25 with turn; work on streamline off wall
100 as 2 x 50; accelerate in and off of each wall; easy in the middle.
Cool-Down
Easy swim.
Wednesday, Feb 3, Meter Pool
There is a meet in 2 weeks so we are doing some speed work.
Warm-Up (800-1100)
200-300 Swim
200-300 Pull
8 x 25 Count strokes. Think about the catch and finish. Choice.
4 x 25 Pull free, count strokes.
100-200 Swim, choice. Think!
Main (1250)
(2-4) x 50 Choice. Sprint 1st ½ of each length. Good push-off, streamline, kick. (450)
(2-4) x 50 Choice. Sprint 2nd ½ of each length. Good turn, good finish. No floating in.
1 x 50 all out, choice.
Recovery. Review turns. Open turns and flip turns. (200-300)
100-200 easy with good turns.
Fins on.
(2-4) x 50 Kick ½ way or each length, then swim the rest. (500)
(2-4) x 50 Swim with fins.
1 x 50 free with fins and paddles.
1 x 50 all out, choice.
Cool-Down
Easy swim.
Wednesday, Feb 3, Yard Pool
Warm-Up (900-1200)
200 Swim
200-300 Drill/Swim by 25. (Catch-up, 3 Rt/3 Lft, FT drag)
200-300 Pull
300-400 as (6-8) x 50. 1-4 kick, 5-8 kick/swim.
Main (1500)
5 x 100 Swim. Even pace. 1:25, 1:40-1:45, 1:50-1:55, 1:55-2:00, 2:15
4 x 100 Pull.
3 x 100 Swim. Same pace. Same interval or -5.
2 x 100 Descend
1 x 100 Fast
Cool-Down (100-300)
Easy swim
Friday, Feb 5, Meter Pool
Warm-Up (300-700)
100-200 Swim
100-200 Pull
300 (25 K/25D/25S) fins ok
Technique (400) No Fins
2 x 25 catch-up. Bottom arm must be straight.
2 x 25 (Catch-up, scull out, check wrist and elbow)
50 Swim
2 x 25 Keep long stroke, straighter arm, add hip roll.
50 Swim
2 x 25 with 2 beat kick
2 x 25 with 4 beat kick
2 x 25 with 6 beat kick
Main (1150-1300)
10 x 100 (odd choice on 2:00, 2:10, 2:20, 2:30, 2:40), (even free on 1:40, 1:50, 2:00, 2:05, 2:10)
Those in the meet next week go 50s.
(6-12) x 25 count strokes, choice
Cool-Down (100-300)
Easy swim
Sunday, Feb 7, Meter Pool
Warm-Up (1200)
300 Swim. Mix free and non-free.
300 (25 K/25 D/ 25 S)
300 (4 x 75 Kick) rest 15 sec
300 Pull
Main (1200)
8 x 50 Odds non-free, evens free. Interval different for odd and even. Want 15 sec rest.
2 x 100 at same pace of free on 50s. Interval for 20 sec rest.
4 x 75 (fly/back/br, back/br/fr) x 2
12 x 25 Sprint
Cool Down (100)
Easy swim.
