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, Nov 4, Yard Pool
Warm-Up (850-1400)
200-300 Swim
150-300 (2-4) x (25 k/ 25 d/ 25 s) Continuous.
200 4 x 50, descend 1-3, 4 easy
300-600 (3 x 100 Pull, descend 1-3). Repeat if time.
Interval: 1:25, 1:40, 1:55, 2:10, 2:10
If swimming in meet on Saturday, just do 1 set.
Main (500-1100)
2 x 100 Swim at distance pace. Keep them even or descend.
The 2nd should NOT be slower than the 1st.
On 1:30, 1:45, 2:00, 2:15, 2:15
If swimming in the meet, 2 x 50 descend
400 Swim. Hold pace set in two 100s above.
If in meet, 1 x 200 choice, easy
200-300 (4-6) x 50. 1-2 moderate, 3-4 faster, 5-6 hold pace.
If in meet, 2 x 50 descend
200 Swim at good pace.
If in meet, 1 x 100 good effort
Cool-Down (100-500)
2 x 50 D/S
100-200 Kick
2 x 50 Count
100 Easy swim
Wednesday, Nov 4, Yard Pool
Warm-Up (850-1400)
200-300 Swim
150-300 (2-4) x (25 k/ 25 d/ 25 s) Continuous.
200 4 x 50, descend 1-3, 4 easy
300-600 (3 x 100 Pull, descend 1-3). Repeat if time.
Interval: 1:25, 1:40, 1:55, 2:10, 2:10
If swimming in meet on Saturday, just do 1 set.
Main (500-1100)
2 x 100 Swim at distance pace. Keep them even or descend.
The 2nd should NOT be slower than the 1st.
On 1:30, 1:45, 2:00, 2:15, 2:15
If swimming in the meet, 2 x 50 descend
400 Swim. Hold pace set in two 100s above.
If in meet, 1 x 200 choice, easy
200-300 (4-6) x 50. 1-2 moderate, 3-4 faster, 5-6 hold pace.
If in meet, 2 x 50 descend
200 Swim at good pace.
If in meet, 1 x 100 good effort
Cool-Down (100-500)
2 x 50 D/S
100-200 Kick
2 x 50 Count
100 Easy swim