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.
Saturday, Dec 19 Yard Pool and Monday, Dec 20 Meter Pool
I did this on Sat and had my workout do it on Mon.
Warm-Up (700)
200 Swim
200 Pull
200 Kick
100 Drill
Main (2100)
▪2 x 300 as #1 Swim, #2 Pull. Time yourself. Both should be close or pull will be faster with paddles.
D=Drill, NF=Non-Free, F=Free
▪5 x 100 as #1-100 (D or NF); #2-(75 D or NF)/25 F; #3-(50 D or NF)/50 F
#4-(25 D or NF)/75 F; #5-100 F. Set interval by adding 10 sec after 1st 100.
▪4 x 100. Even pace on interval 10-15 sec faster than above.
▪300 Kick
▪4 x 50 on interval with 15 sec rest.
▪4 x 25 Count strokes. Rest 5-10 seconds after each 25.
Saturday, Dec 19 Yard Pool and Monday, Dec 20 Meter Pool
I did this on Sat and had my workout do it on Mon.
Warm-Up (700)
200 Swim
200 Pull
200 Kick
100 Drill
Main (2100)
▪2 x 300 as #1 Swim, #2 Pull. Time yourself. Both should be close or pull will be faster with paddles.
D=Drill, NF=Non-Free, F=Free
▪5 x 100 as #1-100 (D or NF); #2-(75 D or NF)/25 F; #3-(50 D or NF)/50 F
#4-(25 D or NF)/75 F; #5-100 F. Set interval by adding 10 sec after 1st 100.
▪4 x 100. Even pace on interval 10-15 sec faster than above.
▪300 Kick
▪4 x 50 on interval with 15 sec rest.
▪4 x 25 Count strokes. Rest 5-10 seconds after each 25.