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 23, Meter Pool
Warm-Up (500-1000)
(10-20) x 50 on 1:00, 1:05, 1:15, 1:20, 1:40. Stop everyone after 20 minutes.
1-3 easy; 4-6 drill/swim; 7-9 pull; 10-12 descend; 13-15 easy; 16-18 descend; 19-20 easy
Main (110, 1300, 1600)
Go through this twice:
(1) 3 x 100 Strong kick, small kick
(2) 2 x 100 Pick up kick
(3) 1 x 100 Fast
(4) 4 x 50 d/s, recovery
Intervals: 1:40, 1:55, 2:10 or 2:15, 2:20, 2:45
50s same interval as above
Cool-Down (100-200)
Easy pull or swim.
Monday, Nov 23, Meter Pool
Warm-Up (500-1000)
(10-20) x 50 on 1:00, 1:05, 1:15, 1:20, 1:40. Stop everyone after 20 minutes.
1-3 easy; 4-6 drill/swim; 7-9 pull; 10-12 descend; 13-15 easy; 16-18 descend; 19-20 easy
Main (110, 1300, 1600)
Go through this twice:
(1) 3 x 100 Strong kick, small kick
(2) 2 x 100 Pick up kick
(3) 1 x 100 Fast
(4) 4 x 50 d/s, recovery
Intervals: 1:40, 1:55, 2:10 or 2:15, 2:20, 2:45
50s same interval as above
Cool-Down (100-200)
Easy pull or swim.
