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 26, Meter Pool
We have a meet in Virginia Beach on Nov 7 so I divided the workout into groups - those swimming in the meet and those not. I tried to talk everyone into swimming, but I wasn't successful.
Warm-Up (400-900)
(100-200) Swim choice
~fins on~
(100-200) 25 “C” drill/25 swim free. Hold “C” for count of 3.
(100-200) 25 1-arm opp breathe / 25 free
or 25 3 rt-3-3 lft-3 / 25 back
~fins off~
(100) 25 catch-up / 25 free or 25 *** pull w/ dolphin / 25 br swim
(100-200) Swim choice
Main (1350-2000)
Workout for those not swimming in meet:
(100) 4 x 25 Swim, establish pace
(200) 4 x 50 Swim, maintain pace
(300) Pull
(400) Swim, same pace?
(400) 4 x 100 Pull
(300) Swim
(200) 4 x 50, pace
(100) Pull
or Meet preparation workout
This can be done in the lane with someone doing the other workout.
(100) 4 x 25 descend
(150) 3 x 50 descend
(200) Pull, recovery
(200) 100 fast, rest, 100 easy
(200) 4 x 50 fast, interval for 30 sec rest
(200-300) Pull
(200) 4 x 50 descend 1-2, 3-4
(100) Pull
Cool-Down
Easy swim
Monday, Oct 26, Meter Pool
We have a meet in Virginia Beach on Nov 7 so I divided the workout into groups - those swimming in the meet and those not. I tried to talk everyone into swimming, but I wasn't successful.
Warm-Up (400-900)
(100-200) Swim choice
~fins on~
(100-200) 25 “C” drill/25 swim free. Hold “C” for count of 3.
(100-200) 25 1-arm opp breathe / 25 free
or 25 3 rt-3-3 lft-3 / 25 back
~fins off~
(100) 25 catch-up / 25 free or 25 *** pull w/ dolphin / 25 br swim
(100-200) Swim choice
Main (1350-2000)
Workout for those not swimming in meet:
(100) 4 x 25 Swim, establish pace
(200) 4 x 50 Swim, maintain pace
(300) Pull
(400) Swim, same pace?
(400) 4 x 100 Pull
(300) Swim
(200) 4 x 50, pace
(100) Pull
or Meet preparation workout
This can be done in the lane with someone doing the other workout.
(100) 4 x 25 descend
(150) 3 x 50 descend
(200) Pull, recovery
(200) 100 fast, rest, 100 easy
(200) 4 x 50 fast, interval for 30 sec rest
(200-300) Pull
(200) 4 x 50 descend 1-2, 3-4
(100) Pull
Cool-Down
Easy swim
