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, April 27
Warm-Up (1200)
400 Swim. 150 free/50 non free/100 free/100 choice
400 Pull. 1 x 200 long and strong. 2 x 100 – rest 15 between.
400 (100 kick, choice / 100 drill-swim by 25 /100 kick / 2 x (25 catch-up, 25 almost catch-up)
Main (1500)
100 (4 x 25) build. Start each length easy, increase speed over the 25. Choice. Rest 10.
200 (4 x 50). Negative split. Try to make 2nd 25 faster than 1st.
#1-2 choice; #3-4 free. On :55/:50, 1:10/1:00, 1:20/1:10, 1:30/1:20, 1:50/1:40
300 (3 x 100) Free, descend (each one faster). On 1:35, 1:55, 2:05, 2:20, 2:50
400 (2 x 100 choice, descend), (2 x 100 free, descend). Add 10 to interval for 1st 2.
200 (4 x 50) free. Hold even pace. Set interval.
300 Pull. 100 with paddles/100 without/100 with. Moderate
Cool-Down (100)
Wed, Apr 29
Warm-Up (1000)
300 Swim (75 free/25 non)
300 Pull (Build so last 100 is fastest)
8 x 50 Go on 4th touch.
#1-2 1-arm ½ of each 25, swim rest
#3-4 Swim free, think about breathing and correct stroke
#5-6 25 non free/25 free
#7-8 Swim, choice
Main (1700)
100 free long and strong
200 free hold same pace
50 non-free long and strong
100 non-free, same pace
50 swim, choice, good effort
6 x 200 #1 Swim free or alternate 50 non/50 free
#2 Pull #3 25 drill/25 swim
#4 Swim free or 50/50
#5 Pull #6 25 drill/25 swim
Friday, May 1
I wrote all of the May workouts while I was in Italy. The coaches who filled in were free to make changes as needed.
Warm-Up (1000)
400 Free (100 swim / 50 catch-up / 100 swim / 25 rt only, 25 lft only / 100 swim
300 (25 kick/ 25 drill/ 25 swim) continuous
300 Swim (50 choice / 50 free)
Main (1500-2000)
If you are going to the meet in Chesapeake Saturday, do 50s instead of 100s. Speed.
Because there are so many 100s, the interval is longer. I’d like you get around 20 sec rest.
Ln 4 – 1:35, Ln 5 – 2:05, Ln 6 – 2:10 or 2:15, Ln 7 – 2:20 or 2:30, Ln 8 – 2:50 or 2:55.
4 x 100 Free, swim
1 x 100 pull
3 x 100 Free swim
2 x 100 pull
2 x 100 Free, swim
3 x 100 pull
If time…
1 x 100 free, swim
4 x 100 pull
Monday, May 4
Warm-Up (750-1000)
200-300 Swim (75 Free / 25 non-free)
200-300 Pull
~fins on~
100 Kick, free, fly, or back
50 *** pull with fly kick (only 1 kick per arm stroke)
~Remind them that pull is small, don’t pull back too far~
50 *** pull with fly kick (only 1 kick per arm stroke)
50 *** pull with free kick (fast hands)
~fins off~
50-100 *** kick with board
50 swim *** with long glide
Main (1450-1700)
200-300 Swim free. Stop briefly after each 100 to check time. Even pace.
(2-4) x 25 breaststroke swim. Stop after each 25. Coach will tell your lane when to go again.
#1 glide 4, #2 glide 3, #3 glide 2, #4 glide, but you decide how long. It is important
to glide so you can get in a streamline position.
200-300 Swim 50 back/50 free
4 x 50 Free on :45, :55, 1:05, 1:10, 1:50
~fins on unless you are going breaststroke~
200-300 50 kick/50 swim, choice. Breaststrokers just go 200.
~keep fins on~
4 x 50 Back on :55, 1:10, 1:15, 1:20, 2:00
~fins off~
200-300 Pull, free
Cool-Down (100)
Wednesday, May 6
Warm-Up (800-1000)
4 x 100. Swim choice. STOP after each 100 for 15 sec. Do not have to keep lane together.
~Everyone STOP together~
(2-3) x (100 Pull free / 50 swim free). Just stop long enough to change equipment.
(2-3) x 50, choice. Descend. Rest 10.
Main (1400-1500)
2 x 50 Swim free, find your anaerobic threshold. On :50, 1:00, 1:05 or 1:10, 1:15 or 1:20, 1:45.
200 Swim free. Stay at threshold, not too fast. Wait until everyone finishes, organize lane.
~Next two 50s and 200 are choice, but they should be the same stroke or combo.~
2 x 50 Swim choice. On :55, 1:10, 1:15, 1:30, 1:55.
200 Swim choice.
~Get lane together again~
2 x 50 (25 non-free/25 free). Same interval as above.
200 Swim same stroke as 50s
(2-3) x 100 Pull. Set interval for 15 sec rest. Be sure to set INTERVAL.
Cool-Down
Easy swim, choice
Friday, May 8
Warm-Up (1000)
300 (100 swim, choice / 100 swim with fins / 100 kick free or back)
~Keep fins on~
50 fly. 4 rt arm/4 lft arm. Get your head down and use your body
50 fly kick without board or “stone skipper.”
50 fly kick with board
50 fly swim. Go at least 3-4 strokes off each wall, then can switch to free.
~fins off~
200 free swim, long and strong
300 free pull, long and strong.
Main (1600)
2 x 50 Swim. Both are either *** or back, your choice. Go on 4th touch
200 Swim. 25 non-free/25 free
2 x 200 Pull. On 3:00 or 3:05, 3:45, 4:15, 4:45, LANE 8 – 1 x 200 Pull.
1 x 100 on 1:30 or 1:35, 1:55 or 2:00, 2:05 or 2:10, 2:20, 2:50
2 x 100 same interval
3 x 100 same interval
2 x 100, #1 free, #2 choice
1 x 100, choice
200 Swim (50 choice/50 free)
Cool-Down (100)
4 x 25 count
Monday, May 11
I can't find this workout.
Wednesday, May 13
Warm-Up (1000)
200-300 Swim
200-300 Pull
8 x 50 Go on 4th touch. Mix it up with swim and drill/swim. Check pace on a few.
Main (1500)
You can rest 20-30 to reset clock after each group. Ln 8 and anyone going to
Ln 4 Ln 5 Ln 6 Ln 7 Senior Games
5 x 100 1:45 2:10 2:20 --- 5 x 25 FAST. Rest 20.
4 x 100 1:40 2:00 2:10 2:20 4 x 50 on 2:30 FAST
3 x 100 1:30 1:55 2:05 2:15 3 x 25 Fast/Easy/Fast. Rest 20
2 x 100 1:25 1:50 2:00 2:10 2 x 50 Even Pace on 2:00
1 x 100 1 x 50 VERY FAST
Cool-Down (200-300)
Easy Swim
Friday, May 15
Warm-Up (1000)
200 Swim, free
200 Swim, choice (mix it up)
4 x 25 Swim Free, count strokes. Go on 4th touch.
4 x 25 Swim Non-free, count strokes. Go on 4th touch.
4 x 25 Pull free, no paddles, count. Go on 4th touch.
300 Free pull. 100 paddles ok / 100 no paddles /100 paddles ok.
Main (1500)
Each group of 300 is the same stroke. Can do back/*** for all, but not IM switch.
4 x 50 Even pace, choice. On :55, 1:10, 1:20, 1:30, 1:55
2 x 50 Descend, same interval.
~Rest 20-30 and regroup.~
4 x 50 Even pace , free. On :50, 1:05, 1:10, 1:20, 1:45
2 x 50 Descend, same interval.
~Rest and regroup~
200 Swim. 50 choice/50 free.
200 Pull free.
4 x 50 Even pace, choice. On :55, 1:10, 1:20, 1:30, 1:55
2 x 50 Descend, same interval.
200 Free, moderate
Cool-Down (200)
4 x 25, count strokes
2 x 50 “perfect “ stroke
Monday, May 18
Warm-Up (1000)
200-300 Swim. 75 free/25 choice
200 50 catch-up /50 almost catch-up free; 50 drill /50 swim choice
100 Swim. 50 free/50 back. On both, think about rolling your hips.
~Fins on~
300 Kick. Rest 10-15 after each part. Do not try to stay together, but be sure to stop and rest.
75 Kick free with board; 50 kick backstroke, arms extended.
50 kick fly or free with board.;75 kick backstroke;
Kick 2 x 25 choice, fast. Bring board back.
100 Swim choice with fins
~Fins off~
Main (1500)
200 total. Swim 150 free, moderate followed by 50 Swim non-free, moderate. Continuous.
400 total. 200 free pull. Wait until lane finishes. 2 x 100 Pull. Wait until lane finishes #1.
950 (19 x 50)
5 x 50 free, steady pace, on :50, 1::00, 1:05, 1:15, 1:45
1 x 50 back, no interval.
4 x 50 pull free, steady pace, same interval.
1 x 50 back
3 x 50 swim free, descend. Add 5 to interval above.
1 x 50 back
2 x 50 pull free, fast. Use original interval.
1 x 50 back
1 x 50 swim choice
Cool-Down (200-300)
Easy swim.
