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 evening, Sept 21, Yard Pool
This is the workout for the evening group. It is a modification of one the morning group did on Sept 14.
Warm-Up (1200)
300 Swim
300 3 x 100 Pull. 1st 100 no paddles, #2-3 paddles optional.
600 12 x 50 on 1:10
4 x (#1 25 catch-up / 25 almost catch-up
#2 25 almost catch-up / 25 swim
#3 Swim)
Main Set 1 – Freestyle (600)
300 Moderate, get time, figure average per 100
200 Moderate, keep average per 100 same
100 Moderate, should be same as average above
Main Set 2 – Choice (600)
2 x (100 Kick, 100 Pull, 100 Drill/Swim)
1st time through, all one stroke. 2nd time through can be a different stroke.
No interval. Make sure last person in lane gets 15 seconds rest (time to change equipment).
Challenge
200 free, same time that you did on 200 in set 1.
Cool Down (100-200)
(4-8) x 25, count strokes. Rest 5-10 seconds.
Monday evening, Sept 21, Yard Pool
This is the workout for the evening group. It is a modification of one the morning group did on Sept 14.
Warm-Up (1200)
300 Swim
300 3 x 100 Pull. 1st 100 no paddles, #2-3 paddles optional.
600 12 x 50 on 1:10
4 x (#1 25 catch-up / 25 almost catch-up
#2 25 almost catch-up / 25 swim
#3 Swim)
Main Set 1 – Freestyle (600)
300 Moderate, get time, figure average per 100
200 Moderate, keep average per 100 same
100 Moderate, should be same as average above
Main Set 2 – Choice (600)
2 x (100 Kick, 100 Pull, 100 Drill/Swim)
1st time through, all one stroke. 2nd time through can be a different stroke.
No interval. Make sure last person in lane gets 15 seconds rest (time to change equipment).
Challenge
200 free, same time that you did on 200 in set 1.
Cool Down (100-200)
(4-8) x 25, count strokes. Rest 5-10 seconds.
