Week of 9/22-9/28
This workout was coached by Michael Collins.20 min/mile 20-30 min/mile 30 min/mile
Warm-up 200 free 200 free 200 free 100 back 50 back 50 back 100 breast 50 breast 50 breast
Drill 12 x 50 w/ 15 sec rest 8 x 50 w/ 15 sec rest 8 x 50 w/ 15 sec rest 6 x 100 w/ 20 sec rest 5 x 100 w/ 20 sec rest 4 x 100 w/ 20 sec rest
Main Set 3 x 800 3 x 600 3 x 500 w/ 2 min rest w/ 2 min rest w/ 2 min rest
Total 4000 yds 3000 yds 2600 yds
Michael Collins is the head coach of Davis Aquatic Masters and he was the 1990 USMS Coach of the Year
This workout was coached by Michael Collins.20 min/mile 20-30 min/mile 30 min/mile
Warm-up 200 free 200 free 200 free 100 back 50 back 50 back 100 breast 50 breast 50 breast
Drill 12 x 50 w/ 15 sec rest 8 x 50 w/ 15 sec rest 8 x 50 w/ 15 sec rest 6 x 100 w/ 20 sec rest 5 x 100 w/ 20 sec rest 4 x 100 w/ 20 sec rest
Main Set 7 x 300 free 5 x 300 4 x 300 w/ 30 sec rest w/ 30 sec rest w/ 30 sec rest
Total 3700 yds 2700 yds 2300 yds
This workout was coached by Michael Collins.20 min/mile 20-30 min/mile 30 min/mile
Warm-up 200 free 200 free 200 free 100 back 50 back 50 back 100 breast 50 breast 50 breast
Drill 12 x 50 w/ 15 sec rest 8 x 50 w/ 15 sec rest 8 x 50 w/ 15 sec rest 6 x 100 w/ 20 sec rest 5 x 100 w/ 20 sec rest 4 x 100 w/ 20 sec rest
Main Set 1 x 2000 1 x 2000 1 x 2000
Total 3600 yds 3200 yds 3100 yds
This workout was coached by Emmett Hines.20 min/mile 20-30 min/mile 30 min/mile
Warm-up 100 Swim CAOS 100 Swim CAOS 100 Swim CAOS 50 Kick free NBd 50 Kick free NBd 25 Kick free NBd
200 Swim CAOS 150 Swim CAOS 125 Swim CAOS 50 Kick fly NBd 50 Kick fly NBd 25 Kick fly NBd
200 Swim mix strokes 200 Swim mix strokes 200 Swim mix strokes 50 Kick choice NBd 50 Kick choice NBd 50 Kick choice NBd CAOS = choice all one stroke NBd = No board
Pacing Skills Set Swim NS Mix 500/400/300 Swim NS Mix 400/300/200 Swim NS Mix 300/200/200 @ :30 sec rest @ :30 sec rest @ :30 sec rest
EZ 200 EZ 150 EZ 100
Half Fly Set Swim 4 x 225 Hfly Swim 4 x 175 Hfly Swim 4 x 125 Hfly @ 4:30 @ 4:30 @ 4:30 Hfly = swimming 1st half of stroke regular; 2nd half freestyle
EZ 200 EZ 150 EZ 150
Stroke Counting Pull 200 Pull 150 Pull 100 VF 9 x 50 VF 9 x 50 VF 9 x 50 VF = very fast!
Warm-down 200 150 100
Total 4000 yds 3000 yds 2550 yds
Emmett Hines is the coach of H20uston Swims (Houston, TX) and the 1993 USMS Coach of the Year.
This workout was coached by Chuck Hay.20 min/mile 20-30 min/mile 30 min/mile
Warm-up 6 x 100 stroke drill 5 x 100 drill 4 x 100 drill 400 kick 400 kick 300 kick
Main Set 6 x 225 5 x 175 6 x 125 #1,3 & 5 #1,3 & 5 #1,3 & 5 (swim or pull @ 3:15) (swim or pull @ 3:15) (swim or pull @ 3:15) #2,4 & 6 #2,4 & 6 #2,4 & 6 (9 x 25 @ :30) (7 x 25 @ :40) (5 x 25 @ :50)
Kick 5 x 100 choice 4 x 100 choice 4 x 100 choice Remember to descend; avoid mindless kicking
Stroke 6 x 125 5 x 125 4 x 125 Swim 1st 25 = fly 2nd 25 = back 3rd 25 = breast 4th 50 = free
Warm-down 200 200 200
Total 3800 yds 3000 yds 2550 yds
Chuck Hay is from Heartland Masters (San Diego, CA). He is also an ASCA certified coach and a MACA member.