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.
Wed, Dec 16, Yard Pool
This main set of 15 x 100 is one of my favorites because there are so many variations. It works well for a big group because the interval keeps everyone moving and no one laps anyone.
Warm-Up (1000)
200-300 swim
4 x 75 as 25 chg 6/25 swim/25 chg 6. Streamline on your side!!! Rest 10-15
6 x 50 pull (1-3 w/ paddles, 4-6 w/o paddles) on :55, 1:00, 1:10, 1:15
4 x 25 count strokes.
Main (1000-1500)
5 x 100 swim on 1:30, 1:40, 1:55, 2:10, 2:20. Aerobic.
4 x 100 pull on interval above -5 (1:25, 1:35, 1:50, 2:05, 2:15)
3 x 100 swim on same interval as pull.
2 x 100 swim on 1:20, 1:30, 1:45, 2:00, 2:10
1 x 100 pull, fast.
Cool-Down (100-400)
2 x 50 drill/swim
2 x 50 kick
Repeat
Wed, Dec 16, Yard Pool
This main set of 15 x 100 is one of my favorites because there are so many variations. It works well for a big group because the interval keeps everyone moving and no one laps anyone.
Warm-Up (1000)
200-300 swim
4 x 75 as 25 chg 6/25 swim/25 chg 6. Streamline on your side!!! Rest 10-15
6 x 50 pull (1-3 w/ paddles, 4-6 w/o paddles) on :55, 1:00, 1:10, 1:15
4 x 25 count strokes.
Main (1000-1500)
5 x 100 swim on 1:30, 1:40, 1:55, 2:10, 2:20. Aerobic.
4 x 100 pull on interval above -5 (1:25, 1:35, 1:50, 2:05, 2:15)
3 x 100 swim on same interval as pull.
2 x 100 swim on 1:20, 1:30, 1:45, 2:00, 2:10
1 x 100 pull, fast.
Cool-Down (100-400)
2 x 50 drill/swim
2 x 50 kick
Repeat
