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, Nov 2, Meter Pool
Warm-Up (700-1200)
This is a sample meet warm-up. We will try others this week.
300-600 Swim (swim all strokes you are doing in the meet, include some drills)
200-400 At least 4 x 50. Pick your own interval and work around the others. You
may have to adjust interval due to traffic. If you are swimming distance, you
might want to do a few 100s for pace.
100-200 (4-8) x 25. Some as: 12 ½ fast, rest easy. Some as: 12 ½ easy, sprint into turn.
Main (700-1100)
(3-5) x 100 Distance swimmers (800, 1500), work on pace.
Middle distance (400), do 2 on pace, then others can be easy.
Sprinters, do this as a conditioning set.
(4-8) x 50 Sprint odd numbers (choice). Easy on even numbers (choice).
8 x 25 Odds easy swim to deep end. Evens sprint from block, edge or in water.
Go when person ahead of you is ½ way.
Wait for everyone to finish sprint then easy swim back.
Cool-Down (100)
Easy swim
Monday, Nov 2, Meter Pool
Warm-Up (700-1200)
This is a sample meet warm-up. We will try others this week.
300-600 Swim (swim all strokes you are doing in the meet, include some drills)
200-400 At least 4 x 50. Pick your own interval and work around the others. You
may have to adjust interval due to traffic. If you are swimming distance, you
might want to do a few 100s for pace.
100-200 (4-8) x 25. Some as: 12 ½ fast, rest easy. Some as: 12 ½ easy, sprint into turn.
Main (700-1100)
(3-5) x 100 Distance swimmers (800, 1500), work on pace.
Middle distance (400), do 2 on pace, then others can be easy.
Sprinters, do this as a conditioning set.
(4-8) x 50 Sprint odd numbers (choice). Easy on even numbers (choice).
8 x 25 Odds easy swim to deep end. Evens sprint from block, edge or in water.
Go when person ahead of you is ½ way.
Wait for everyone to finish sprint then easy swim back.
Cool-Down (100)
Easy swim
