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, Nov 6, Meter Pool
Meet tomorrow for some of the swimmers. Regular workout for others.
Warm-Up (900-1400)
15 minutes for warm-up. Swim, drill, do some pace work. No fins, buoys, or paddles.
4 x 50 Get heart rate up a little. On: :55, 1:05, 1:15, 1:20, 1:40.
8 x 25 Sprint odds; easy on evens. On :40, :45, :50, :50,:50
Main (1000-1200)
4 x 100 Swim. Steady pace.
4 x 100 Pull. Think about your stroke.
4 x 100 or 4 x 50 (depending on time; adjust interval for 50s)
Intervals: 1:45-1:50, 1:50-1:55, 2:05-2:10, 2:15-2:20
Lane 8 (everyone swimming in meet tomorrow):
▪Divide into 2 groups. Do turns at shallow and deep ends. 10-15 minutes.
▪Starts off blocks
▪Finish with easy swim
Cool-Down (100-200)
Easy swim
Friday, Nov 6, Meter Pool
Meet tomorrow for some of the swimmers. Regular workout for others.
Warm-Up (900-1400)
15 minutes for warm-up. Swim, drill, do some pace work. No fins, buoys, or paddles.
4 x 50 Get heart rate up a little. On: :55, 1:05, 1:15, 1:20, 1:40.
8 x 25 Sprint odds; easy on evens. On :40, :45, :50, :50,:50
Main (1000-1200)
4 x 100 Swim. Steady pace.
4 x 100 Pull. Think about your stroke.
4 x 100 or 4 x 50 (depending on time; adjust interval for 50s)
Intervals: 1:45-1:50, 1:50-1:55, 2:05-2:10, 2:15-2:20
Lane 8 (everyone swimming in meet tomorrow):
▪Divide into 2 groups. Do turns at shallow and deep ends. 10-15 minutes.
▪Starts off blocks
▪Finish with easy swim
Cool-Down (100-200)
Easy swim