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, Oct 14, Meter Pool
This worked out very well - good workout!
Warm-Up (1000)
200-300 Swim, choice
300 4 x (25K/25D/25S) Continuous, choice. ~Fins okay~
200 Kick (100 free w/ brd; 100 back or ***)
~Fins off~
100-200 (4-8) x 25 count strokes. Max dps.
Main (1400)
600 Free – 200 pace. 4 x 50 on :55, 1:00, 1:10, 1:15, 1:30
2 x 100 on 1:40, 1:50, 2:05, 2:15, 2:30
1 x 200 for time
200 Pull, recovery
400 Choice – 200 pace. 4 x 50 on 1:00, 1:15, 1:20, 1:20, 1:30
1 x 200 for time.
200 Pull, recovery
Cool-Down (100-300)
(2-6) x 50 Drill/Swim. Choice stroke, choice drill. Rest 10-15 seconds.
Most were surprised on the 200s and were faster than expected.
Monday, Oct 14, Meter Pool
This worked out very well - good workout!
Warm-Up (1000)
200-300 Swim, choice
300 4 x (25K/25D/25S) Continuous, choice. ~Fins okay~
200 Kick (100 free w/ brd; 100 back or ***)
~Fins off~
100-200 (4-8) x 25 count strokes. Max dps.
Main (1400)
600 Free – 200 pace. 4 x 50 on :55, 1:00, 1:10, 1:15, 1:30
2 x 100 on 1:40, 1:50, 2:05, 2:15, 2:30
1 x 200 for time
200 Pull, recovery
400 Choice – 200 pace. 4 x 50 on 1:00, 1:15, 1:20, 1:20, 1:30
1 x 200 for time.
200 Pull, recovery
Cool-Down (100-300)
(2-6) x 50 Drill/Swim. Choice stroke, choice drill. Rest 10-15 seconds.
Most were surprised on the 200s and were faster than expected.