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.
Thursday, Dec 17, Meter Pool
WARM-UP (500)
100 Swim.
300 (25 K/ 25 D/ 25 S) x 4 Choice. Fins ok.
100 Swim.
MAIN (1800)
400 8 x 50 on :50 or :55, 1:15, 1:45. Work on aerobic pace.
Can do 1-4 on one stroke and 5-8 of another.
400 Try to hold the same pace as on the 50s.
300 6 x 50 on same interval + 5. Descend 1-3, 4-6. Do 3 of one stroke.
300 Pull. Free.
200 8 x 25 on :35, :40, :50. Count strokes on odd, sprint on even.
200 2 x 100. I’ll time you. 10 seconds rest.
COOL-DOWN (200)
4 x 50 Easy. Choice.
Thursday, Dec 17, Meter Pool
WARM-UP (500)
100 Swim.
300 (25 K/ 25 D/ 25 S) x 4 Choice. Fins ok.
100 Swim.
MAIN (1800)
400 8 x 50 on :50 or :55, 1:15, 1:45. Work on aerobic pace.
Can do 1-4 on one stroke and 5-8 of another.
400 Try to hold the same pace as on the 50s.
300 6 x 50 on same interval + 5. Descend 1-3, 4-6. Do 3 of one stroke.
300 Pull. Free.
200 8 x 25 on :35, :40, :50. Count strokes on odd, sprint on even.
200 2 x 100. I’ll time you. 10 seconds rest.
COOL-DOWN (200)
4 x 50 Easy. Choice.
