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, Apr 6
Warm-Up (1000)
~fins on~
300 (25 K/ 25 D / 25 S). Continuous
100 Swim free, back or fly with fins.
100 (50 kick fr on side, head in water; 50 kick bk (on bk, arms extended or on side, face up)
~fins off~
100 free swim, glide 3
200 pull (100 free almost catch-up, 100 choice)
*200 (4 x 50) drill/swim, choice. Go on 4th. *faster lanes only
Main (1500)
6 x 50. Descend 1-3, rest 30, descend 4-6. On 1:00, 1:15, 1:20, 1:30, 1:50
4 x 75. #1-2 choice (good time for fly/bk/br); #3-4 free
On 1:00/:50, 1:15/1:00, 1:20/1:05, 1:30/1:15, 1:50/1:45
3 x 100 Free. Set interval for 15-20 sec rest
2 x 150 Choice. Go on 4th touch.
~Get lane together~
1 x 300 Free, steady pace.
Cool-Down (100-300)
(1-3) x 100 Pull. Long and strong. Rest 10-15.
Friday, Apr 10
Warm-Up (800)
200-300 Swim, choice
4 x 50 free, steady pace on interval for 15 sec rest
1 x 100 free, same pace
2 x 50 free, same interval, a little faster
1 x 100 free, same pace
Main (1500)
First set is non-free or 25 non/25 free (600)
~fins on~
2 x 50 Kick
2 x 50 Drill
~fins off~
2 x 50 drill/swim
2 x 50 pull
4 x 50 swim. Interval for 15 sec rest.
8 x 25 Choice, count strokes, rest 5-10
Second set is free (700)
~fins on~
2 x 50 Kick
2 x 50 Drill
~fins off~
2 x 50 drill/swim
2 x 100 Pull. Interval for 15 sec rest.
2 x 100 Swim. Same interval.
Cool-Down (100-400)
200 Swim, choice
200 (50 kick/50 swim). Fins ok.
Monday, April 13
Warm-Up (600-1100)
300-500 (Swim 200/Pull 200/Swim 100) Choice
100-200 (25 drill/25 swim) Choice
~Fins on~
200-400 (50 Kick/50 Swim) Choice
Main (1200-1600)
~Fins on except for breaststroke~
4 x 50 Kick ½ way of each 25, swim rest. Kick same stroke that you swim.
~Fins off~
1 x 100 Swim, same stroke
4 x 50 1-arm ½ way, swim rest. FREE.
1 x 100 Swim free.
4 x 50 Pull. #1 25 one-arm/25 other arm, with paddles; #2 pull w/ paddles;
#3 pull w/o paddles; #4 w/o paddles – 25 pull ½ way one arm, then swim;
25 pull ½ way with other arm, then swim
(2-4) x 100 Pull. 1:30 or 1:35, 1:50 or 1:55, 2:00 or 2:05, 2:20, 2:50. Free.
(2-4) x 100 Swim, free. Same interval or add 5.
Cool-Down (200)
4 x 50 (25 non-free/25 free). Rest 10-15
Wed, Apr 15
I goofed and didn’t save the whole workout. I posted the warm-up on a white board and printed out the Main for each lane. I meant to save the original. As usual, the warm-up was 1000.
Main (1600) Lanes 4-6
All free. Try to hold the same pace. Do the best you can to do intervals.
50 Swim on :50, 1:00, 1:05
100 Swim on 1:40, 2:00, 2:10
150 Pull on 2:30, 3:00, 3:15
200 Swim on 3:20, 4:00, 4:20
200 Pull
150 Swim
100 Pull
50 Pull
4 x 75 #1 free/fly/free, #2 fr/bk/fr, #3 fr/brst/fr, #4 all free. Rest 15.
2 x 150 #1 choice, #2 free
Cool-Down (100): 4 x 25
I'm back! I'll get caught over the next few days.
I'm not sure why I stopped posting in April. My husband and I left Apr 30 for a month in Italy and returned on May 31. I coached just 2 weeks in June, then resumed Monday, Aug 3. I wrote workouts for May so will be able to post them. I stopped in June due to a hip replacement and did not write any workouts for the end of June and all of July. I'm back on track now and even starting to swim again.
Monday, April 20
Warm-Up (800)
300 Swim free
Get lane together
200 Swim 25 free / 25 non-free
Get lane together
100 Swim choice
Get lane together
200 Pull
Main (1400-1700)
300 (3 x 100) free descend 1-3. On 1:40, 2:05, 2:15, 2:30, 3:00
200 (2 x 100) non-free or (25 non/25 free) . Rest 15 after 1st 100.
400 (2 x 200) pull, descend. #1 long and strong, #2 faster; Let lane finish before #2.
300-600 (6-12) x 50 Descend 1-2, 3 easy. Repeat for2- 4 times.
200 (8 x 25) Mix it up. Think about a good stroke. Rest 10.
Cool-Down (100-300)
100-300 Easy swim
Wednesday, Apr 22
WARM-UP (700-1000)
200-300 50 Swim/50 Drill
200-300 50 Kick/50 Swim
200-300 Pull. Count strokes every 4th length.
100 Swim
MAIN (1700)
4 x 50 #1, 2 Pull FREE, glide for count of 3; #3-4 Swim FREE, glide 3. Go on 4th touch.
5 x 100 Swim. Odd FREE, even CHOICE on 1:45, 2:10, 2:20, 2:30
If going to Senior Games, move to Lane 8. 5 x 50 Choice on 2:00. FAST.
2 x 200 Pull on 3:10, 4:00, 4:20 or 4:30, 4:40
Lane 8 – 2 x 100 Pull free. Rest 15. 1 x 50 Pull, Choice.
300 Swim. Mix it up.
Lane 8 – 100 swim, easy; 4 x 25 sprint, choice. Rest 10.
2 x 100 Free, long and strong. Even pace. Interval for 10-15 rest.
2 x 50 Choice. #1 FAST, #2 easy
COOL-DOWN
