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.
Wed Oct 7 Meter Pool
Warm-Up (1000)
100 Swim
100 Pull, no paddles
100 Pull w/ paddles
100 Swim w/ paddles
600 12 x 50
1-2 pull free, 3-kick free on side, 4-drill free chg 6 w/ 3 strokes,
5-kick back, arms extended, 6-kick back, arms extended, rotate hips
7-kick back, arms at sides, rotate hips and shoulders, 8-swim back,
~Fins off~ 9-swim free, 10-kick ***,
11-one length pull *** w/butterfly kick.Stop.One length swim ***. Glide 3.
12- choice swim
Main (1200-1500)
3 x 100 Swim, moderate. Be able to tell me your average time. You will need your
time later. There will be a total of 6 100s same stroke or combination. Interval for 15 sec rest.
3 x 100 Pull. Drop interval 5-10 sec.
3 x 100 Swim. Same stroke as before descend, average 5 seconds faster.
This is the most stressful. Use interval from first swims - 5.
3 x 100 Pull. Recovery. (All free or 25 ***/25 back/50 free)
3 x 100 50 drill/50 swim. Can mix it up.
Cool-Down (200)
Easy 200
Wed Oct 7 Meter Pool
Warm-Up (1000)
100 Swim
100 Pull, no paddles
100 Pull w/ paddles
100 Swim w/ paddles
600 12 x 50
1-2 pull free, 3-kick free on side, 4-drill free chg 6 w/ 3 strokes,
5-kick back, arms extended, 6-kick back, arms extended, rotate hips
7-kick back, arms at sides, rotate hips and shoulders, 8-swim back,
~Fins off~ 9-swim free, 10-kick ***,
11-one length pull *** w/butterfly kick.Stop.One length swim ***. Glide 3.
12- choice swim
Main (1200-1500)
3 x 100 Swim, moderate. Be able to tell me your average time. You will need your
time later. There will be a total of 6 100s same stroke or combination. Interval for 15 sec rest.
3 x 100 Pull. Drop interval 5-10 sec.
3 x 100 Swim. Same stroke as before descend, average 5 seconds faster.
This is the most stressful. Use interval from first swims - 5.
3 x 100 Pull. Recovery. (All free or 25 ***/25 back/50 free)
3 x 100 50 drill/50 swim. Can mix it up.
Cool-Down (200)
Easy 200
