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, Dec 7, Yard Pool
This was a great workout. I found it in the November issue of SwimmingWorld in an article about Bobby Patten. Everyone was very tired, but felt great about the challenge!
Warm-Up (500-1000)
300 (50 swim/25 drill) x 4
300 Pull
4 x 75 D/S/D #1 c.u. free: #2 3R/3L fly, back or free: #3 FT drag free,
#4 Chg 3 w/3 back or free
100 Choice
Main ( 1200-1800)
6 sets of (3 x 100)
3 x 100 on 2:25, 2:15, 2:00, 1:45 or 1:35
3 x 100 on 2:15, 2:05, 1:50, 1:35 or 1:25
3 x 100 on 2:20, 2:10, 1:55, 1:40 or 1:30
3 x 100 on 2:10, 2:00, 1:45, 1:30 or 1:20
3 x 100 on 2:15, 2:05, 1:50, 1:35 or 1:25
3 x 100 on 2:05, 1:55, 1:40, 1:25 or 1:15
Each column has the intervals for one lane. The fastest lane went on 1:35, 1:25, 1:30, 1:20, 1:25, 1:15. The interval dropped 10, went up 5, down 10, up 5, etc.
Cool-Down
Easy Swim
Monday, Dec 7, Yard Pool
This was a great workout. I found it in the November issue of SwimmingWorld in an article about Bobby Patten. Everyone was very tired, but felt great about the challenge!
Warm-Up (500-1000)
300 (50 swim/25 drill) x 4
300 Pull
4 x 75 D/S/D #1 c.u. free: #2 3R/3L fly, back or free: #3 FT drag free,
#4 Chg 3 w/3 back or free
100 Choice
Main ( 1200-1800)
6 sets of (3 x 100)
3 x 100 on 2:25, 2:15, 2:00, 1:45 or 1:35
3 x 100 on 2:15, 2:05, 1:50, 1:35 or 1:25
3 x 100 on 2:20, 2:10, 1:55, 1:40 or 1:30
3 x 100 on 2:10, 2:00, 1:45, 1:30 or 1:20
3 x 100 on 2:15, 2:05, 1:50, 1:35 or 1:25
3 x 100 on 2:05, 1:55, 1:40, 1:25 or 1:15
Each column has the intervals for one lane. The fastest lane went on 1:35, 1:25, 1:30, 1:20, 1:25, 1:15. The interval dropped 10, went up 5, down 10, up 5, etc.
Cool-Down
Easy Swim
