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 9, Yard Pool
Warm-Up (1200)
200 Swim Free
100 Drill, 3 right arm only, 3 strokes, 3 left arm, 3 strokes
100-200 Swim, choice
~Fins on~
200 as 50 Kick w/ board, 50 Swim
200 as 50 Drill (6 kicks on side, 3 strokes, 6 kicks on other side), 50 Swim
300 as 25 catch-up/75 swim; 25 almost catch-up/75 swim; 25 count strokes/75 swim
(The last 100 can be non-free)
Main (1200)
For 75s, set interval after 1st 75. Allow for 15-20 sec rest.
4 x 75 Pull free
4 x 75 as 25 pull / 50 swim, choice
4 x 75 as 25 easy/25 fast/25 easy, choice
2 x 150 as 50 drill/50 pull/50 swim. Rest 20 seconds
Cool-Down (200-400)
(4-8) x 50 Alternate 50 count strokes, 50 swim. Rest 10-15.
Monday, Nov 9, Yard Pool
Warm-Up (1200)
200 Swim Free
100 Drill, 3 right arm only, 3 strokes, 3 left arm, 3 strokes
100-200 Swim, choice
~Fins on~
200 as 50 Kick w/ board, 50 Swim
200 as 50 Drill (6 kicks on side, 3 strokes, 6 kicks on other side), 50 Swim
300 as 25 catch-up/75 swim; 25 almost catch-up/75 swim; 25 count strokes/75 swim
(The last 100 can be non-free)
Main (1200)
For 75s, set interval after 1st 75. Allow for 15-20 sec rest.
4 x 75 Pull free
4 x 75 as 25 pull / 50 swim, choice
4 x 75 as 25 easy/25 fast/25 easy, choice
2 x 150 as 50 drill/50 pull/50 swim. Rest 20 seconds
Cool-Down (200-400)
(4-8) x 50 Alternate 50 count strokes, 50 swim. Rest 10-15.