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.
Wednesday morning, Sept 2, yard pool
The 25 meter pool is closed this week for maintenance. A group from the workout are meeting at the yard pool. I'm writing the workout, but am not coaching on deck. I'm swimming with them.
*Warm-Up (1100). 5 x 100. Set slow interval, 15 sec rest when going slowly for warm-up. Don't try to go fast yet. Alternate 100 swim and 100 pull. Freestyel.
12 x 50 as 4 x (2 x 50 kick, 1 x 50 swim). Set interval for 15-20 seconds rest on kicks. Keep same interval for swims. I wore fins and kept them on for all 12 50s.
*Main Set (1400). 5 x 200. No interval; make sure last person in lane gets 15-20 seconds rest. #1 Free or back (50 change 6, 50 chg 6 with 3 strokes, 50 chg 3, 50 chg 3 with 3 strokes). Chg 3 is 3 kicks on side, chg 6 is 6 kicks.
#2 Free, back, or fly (25 rt arm only/25 lft arm only, 50 3 rt/3 lft, 50 3 rt, 3 full, 3 lft, 3 full, 50 swim)
#3 Free 100 catch-up, 100 swim. Or, Breaststroke 100 *** pull w/ dolphin kick, 100 swim
#4 Choice. 50 drill/150 swim
#5 200 swim.
8 x 50 #1-2 descend, #3 easy free, #4-5 descend, #6-8 easy. Set interval for 15 seconds rest.
Wednesday morning, Sept 2, yard pool
The 25 meter pool is closed this week for maintenance. A group from the workout are meeting at the yard pool. I'm writing the workout, but am not coaching on deck. I'm swimming with them.
*Warm-Up (1100). 5 x 100. Set slow interval, 15 sec rest when going slowly for warm-up. Don't try to go fast yet. Alternate 100 swim and 100 pull. Freestyel.
12 x 50 as 4 x (2 x 50 kick, 1 x 50 swim). Set interval for 15-20 seconds rest on kicks. Keep same interval for swims. I wore fins and kept them on for all 12 50s.
*Main Set (1400). 5 x 200. No interval; make sure last person in lane gets 15-20 seconds rest. #1 Free or back (50 change 6, 50 chg 6 with 3 strokes, 50 chg 3, 50 chg 3 with 3 strokes). Chg 3 is 3 kicks on side, chg 6 is 6 kicks.
#2 Free, back, or fly (25 rt arm only/25 lft arm only, 50 3 rt/3 lft, 50 3 rt, 3 full, 3 lft, 3 full, 50 swim)
#3 Free 100 catch-up, 100 swim. Or, Breaststroke 100 *** pull w/ dolphin kick, 100 swim
#4 Choice. 50 drill/150 swim
#5 200 swim.
8 x 50 #1-2 descend, #3 easy free, #4-5 descend, #6-8 easy. Set interval for 15 seconds rest.
