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, Sept 30
Warm-Up (1200)
300-600 200 Swim, 100 Pull (no paddles), 100 Swim, 200 Pull (paddles okay)
Just stop for buoy, no need to keep lane together.
300 4 x 75 Drill/Swim/Drill No fins.
#1 4 right only/4 left only. Keep pull shoulder width.
#2 Almost catch-up
#3-#4 Choice stroke, choice drill
300 Swim 150, rest 10 sec; swim 100, rest 10 sec; swim 50
Main (1200-1500)
900 3 x 100 Swim, descend on 1:40, 1:50, 2:10, 2:15, 2:30
3 x 50 Kick (fins okay) on 1:00, 1:05, 1:10, 1:10, 1:30
3 x 100 Pull, descend same intervals
3 x 50 Kick (fins okay)
300-600 (6-12) x 50 on: 1:00, 1:10, 1:20, 1:20, 1:30.
Swim fast and use extra time for rest.
Do 2 - 4 times: #1-#2 descend, #3 easy, recovery
Cool-Down (100-300)
4 x 25 Easy
200 Easy
Comments from swimmers. Hard workout. The first 3 x 100 got the heart rate up, and it never really came down. That was the purpose.
Wednesday, Sept 30
Warm-Up (1200)
300-600 200 Swim, 100 Pull (no paddles), 100 Swim, 200 Pull (paddles okay)
Just stop for buoy, no need to keep lane together.
300 4 x 75 Drill/Swim/Drill No fins.
#1 4 right only/4 left only. Keep pull shoulder width.
#2 Almost catch-up
#3-#4 Choice stroke, choice drill
300 Swim 150, rest 10 sec; swim 100, rest 10 sec; swim 50
Main (1200-1500)
900 3 x 100 Swim, descend on 1:40, 1:50, 2:10, 2:15, 2:30
3 x 50 Kick (fins okay) on 1:00, 1:05, 1:10, 1:10, 1:30
3 x 100 Pull, descend same intervals
3 x 50 Kick (fins okay)
300-600 (6-12) x 50 on: 1:00, 1:10, 1:20, 1:20, 1:30.
Swim fast and use extra time for rest.
Do 2 - 4 times: #1-#2 descend, #3 easy, recovery
Cool-Down (100-300)
4 x 25 Easy
200 Easy
Comments from swimmers. Hard workout. The first 3 x 100 got the heart rate up, and it never really came down. That was the purpose.
