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.
Friday, Oct 23, Meter Pool
I like to do this workout periodically to check progress. Today I pushed a few swimmers out of their comfort zone. Three swimmers fit in between lane 4-5. I challenged them to try the 1:40 interval for as long as they could, then switch to the slower lane. They managed to find the right pace and did all 20 with about 10 seconds rest.
In lanes 7-8, I had some swimmers do 5 x 100 free in lane 7, then switch to lane 8 for 5 x 100 non-free. Some of the older swimmers switched to 50s non-free when they got too tired to continue with the 100 interval.
Warm-Up (500-600)
100-200 Swim, choice.
200-400 2 x (2 x 50 pull, descend; 2 x 50 swim, descend)
Main (1000-2000)
Ln 4: 20 x 100 on 1:40
Ln 5: 18 x 100 on 1:55
Ln 6: 16 x 100 on 2:10
Ln 7: 15 x 100 on 2:15
Ln 8: 8 x 100 on 2:45
Cool-Down (100-400)
Flip turns – kick in w/ hands at sides, come out on back
kick in w/ one arm extended, out on back (alternate arm)
swim in, out on stomach
Friday, Oct 23, Meter Pool
I like to do this workout periodically to check progress. Today I pushed a few swimmers out of their comfort zone. Three swimmers fit in between lane 4-5. I challenged them to try the 1:40 interval for as long as they could, then switch to the slower lane. They managed to find the right pace and did all 20 with about 10 seconds rest.
In lanes 7-8, I had some swimmers do 5 x 100 free in lane 7, then switch to lane 8 for 5 x 100 non-free. Some of the older swimmers switched to 50s non-free when they got too tired to continue with the 100 interval.
Warm-Up (500-600)
100-200 Swim, choice.
200-400 2 x (2 x 50 pull, descend; 2 x 50 swim, descend)
Main (1000-2000)
Ln 4: 20 x 100 on 1:40
Ln 5: 18 x 100 on 1:55
Ln 6: 16 x 100 on 2:10
Ln 7: 15 x 100 on 2:15
Ln 8: 8 x 100 on 2:45
Cool-Down (100-400)
Flip turns – kick in w/ hands at sides, come out on back
kick in w/ one arm extended, out on back (alternate arm)
swim in, out on stomach
