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, Oct 7, Yard Pool
I was sick and had no substitute coach. The pool staff printed the workout for each lane.
~No fins tonight~
Warm-Up (900)
200-300 Swim
200 Alternate 25 catch-up, 25 swim
200-300 Pull. Think about a long stroke. Elbows up.
100 Count strokes for each 25. Keep the count low!
Main (1800-2000) Rest 20-30 between each section, but no more than 30 seconds!
100 50 as 1-arm: 3 right only, 3 full strokes, 3 left, 3 full; 50 swim
100 Swim. Moderate. Get time.
200 Swim. Try to hold pace from the 100.
200 Pull.
3 x 100 Swim on: Ln 5 – 1:30, Ln 4 – 1:40,
Ln 3 – 1:55 Ln 2 – 2:05 or 2:10,
Ln 1 – 2:15 or 2:20
300 Pull.
~If it is 7:15 or later when you get here, cut the last two to 300 and 3 x 100.
400 25 drill/75 swim. Suggested drills: Almost Catch-up, Fists, Finger-tip Drag
4 x 100 Pull on same interval as above, or drop interval 5 seconds.
Cool-Down (100-200)
4 x 25
1 x 100
Wednesday, Oct 7, Yard Pool
I was sick and had no substitute coach. The pool staff printed the workout for each lane.
~No fins tonight~
Warm-Up (900)
200-300 Swim
200 Alternate 25 catch-up, 25 swim
200-300 Pull. Think about a long stroke. Elbows up.
100 Count strokes for each 25. Keep the count low!
Main (1800-2000) Rest 20-30 between each section, but no more than 30 seconds!
100 50 as 1-arm: 3 right only, 3 full strokes, 3 left, 3 full; 50 swim
100 Swim. Moderate. Get time.
200 Swim. Try to hold pace from the 100.
200 Pull.
3 x 100 Swim on: Ln 5 – 1:30, Ln 4 – 1:40,
Ln 3 – 1:55 Ln 2 – 2:05 or 2:10,
Ln 1 – 2:15 or 2:20
300 Pull.
~If it is 7:15 or later when you get here, cut the last two to 300 and 3 x 100.
400 25 drill/75 swim. Suggested drills: Almost Catch-up, Fists, Finger-tip Drag
4 x 100 Pull on same interval as above, or drop interval 5 seconds.
Cool-Down (100-200)
4 x 25
1 x 100
