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.
Mon, Dec 14, Meter Pool
Warm-Up (500-900)
100 Easy swim
4 x 50 Swim. Count strokes. First two are free; other 2 are choice. Rest 10-15.
4 x 50 Pull (no paddles). Same as above. Compare number of strokes.
100 Swim, choice.
2 x 100 Pull, choice
100 Swim
Main (1050-1650)
1. Think about your 800/1500 pace:
4 x 50 on :50, 1:00, 1:10, 1:20, 1:30
2 x 100 on 1:40, 1:50, 2:05 or 2:10, 2:15, 2:30
1 x 200
2. 50 Easy, recovery
3. Think about your 200-400 pace:
2 x 50
1 x 100
4. 50 Easy, recovery
5. Think about your 100 pace:
2 x 25 on :35, :40, :45, :50
1 x 50
6. 50 Easy, recovery
7. Repeat #1, #3, or #5 (depending on time)
Cool-Down (100-200)
Easy swim
Mon, Dec 14, Meter Pool
Warm-Up (500-900)
100 Easy swim
4 x 50 Swim. Count strokes. First two are free; other 2 are choice. Rest 10-15.
4 x 50 Pull (no paddles). Same as above. Compare number of strokes.
100 Swim, choice.
2 x 100 Pull, choice
100 Swim
Main (1050-1650)
1. Think about your 800/1500 pace:
4 x 50 on :50, 1:00, 1:10, 1:20, 1:30
2 x 100 on 1:40, 1:50, 2:05 or 2:10, 2:15, 2:30
1 x 200
2. 50 Easy, recovery
3. Think about your 200-400 pace:
2 x 50
1 x 100
4. 50 Easy, recovery
5. Think about your 100 pace:
2 x 25 on :35, :40, :45, :50
1 x 50
6. 50 Easy, recovery
7. Repeat #1, #3, or #5 (depending on time)
Cool-Down (100-200)
Easy swim
