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.
Thanksgiving Workout, Wednesday Nov 25, Meter Pool
This workout was originally copied from one Michael Collins had in a magazine. Over the years, I have modified it for my groups. I give each lane a copy decorated with appropriate graphics.
Hors d’oeuvres (150-300)
Swim (1-2) x (75, 50, 25). Change strokes.
Salad (100)
Swim 100 backstroke or alternate 25 bk/25 fr
Vegetables (200-300)
(4-6) x 50. 25 Kick (no board)/ 25 Swim. Fins ok.
Set interval by adding 20 sec to time for first 50.
Stuffing (100-300)
Swim 100-300. Good technique. Choice.
Turkey and Potatoes (900-1200)
(6-8) x (100 free, 50 non-free). 50s can 25 non/25 free.
100s on 1:45, 2:00, 2:15, 2:30
50s on 1:05, 1:10,1:30, 2:00
Rolls (100)
2 x 50 easy, 15 sec rest. Free or back.
Work on “rolling.”
Cranberry Sauce (100)
4 x 25, 20 sec rest. Use buoy. Odds scull feet first on back.
Evens pull choice.
Pie (100)
4 x 25 Sprint. Choice. On :40, :45, :50
After dinner relaxation (100-300)
100-300 easy swim or pull.
Thanksgiving Workout, Wednesday Nov 25, Meter Pool
This workout was originally copied from one Michael Collins had in a magazine. Over the years, I have modified it for my groups. I give each lane a copy decorated with appropriate graphics.
Hors d’oeuvres (150-300)
Swim (1-2) x (75, 50, 25). Change strokes.
Salad (100)
Swim 100 backstroke or alternate 25 bk/25 fr
Vegetables (200-300)
(4-6) x 50. 25 Kick (no board)/ 25 Swim. Fins ok.
Set interval by adding 20 sec to time for first 50.
Stuffing (100-300)
Swim 100-300. Good technique. Choice.
Turkey and Potatoes (900-1200)
(6-8) x (100 free, 50 non-free). 50s can 25 non/25 free.
100s on 1:45, 2:00, 2:15, 2:30
50s on 1:05, 1:10,1:30, 2:00
Rolls (100)
2 x 50 easy, 15 sec rest. Free or back.
Work on “rolling.”
Cranberry Sauce (100)
4 x 25, 20 sec rest. Use buoy. Odds scull feet first on back.
Evens pull choice.
Pie (100)
4 x 25 Sprint. Choice. On :40, :45, :50
After dinner relaxation (100-300)
100-300 easy swim or pull.
