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, September 28, Meter Pool
Warm-Up (1200)
600 3 x (100 swim, 50 drill, 50 kick)
300 6 x 50
#1-2 free: 25 kick on side/25 swim Body position!
#3 free: chg 3 (slow motion stroke)
#4 back: 25 kick on back/ 25 kick ½ way swim ½
#5 back: kick ½ each length, swim other ½
#6 25 back/25 free Good form!
300 Swim. 100 free, 50 choice, 100 free, 50 choice
Main (1400)
800 2 x (4 x 50, 1 x 200 Pull, 1 x 200 Swim). No rest between sets.
Choose lane by 50 interval if you want to go non-free.
Ln 4 :55, 3:20; Ln 5 1:05, 3:45
Ln 6 1:15, 4:10; Ln 7 1:30, 4:20; Ln 8 1:45, 5:15
600 8 x 75 #1-2 Pull, #3-4 Swim (free/choice/free)
#5-6 Pull (free/choice/free), #7-8 Swim (free/choice/free)
Cool-Down (300)
100-300 25 drill/25 swim
Monday, September 28, Meter Pool
Warm-Up (1200)
600 3 x (100 swim, 50 drill, 50 kick)
300 6 x 50
#1-2 free: 25 kick on side/25 swim Body position!
#3 free: chg 3 (slow motion stroke)
#4 back: 25 kick on back/ 25 kick ½ way swim ½
#5 back: kick ½ each length, swim other ½
#6 25 back/25 free Good form!
300 Swim. 100 free, 50 choice, 100 free, 50 choice
Main (1400)
800 2 x (4 x 50, 1 x 200 Pull, 1 x 200 Swim). No rest between sets.
Choose lane by 50 interval if you want to go non-free.
Ln 4 :55, 3:20; Ln 5 1:05, 3:45
Ln 6 1:15, 4:10; Ln 7 1:30, 4:20; Ln 8 1:45, 5:15
600 8 x 75 #1-2 Pull, #3-4 Swim (free/choice/free)
#5-6 Pull (free/choice/free), #7-8 Swim (free/choice/free)
Cool-Down (300)
100-300 25 drill/25 swim