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, Jan 4, Meter Pool
I had another day out of town and had someone else do the workout. Each lane had a copy so they could work their way through it.
Procedure:
Lanes 4-5, goal is 3000 m. Start at #1
Lanes 6-7, goal is 2500 m. Start at #2
Lane 8, goal is 2000 m. Start at #3
Important:
▪If you get lapped, stop when the rest of your lane stops. Do not expect them to wait for you.
▪If you lap everyone in your lane, you should: wait patiently, move to a faster lane, or swim an easy 50 extra.
▪You have to be realistic in your choice of lane and courteous to others. You can make this work!
(1) 500 Swim as 75 free/25 non-free (or 25 drill)
(2) 500 as 50 swim/50 kick, choice. Keep fins on for swim.
(3) 400 Swim. Lanes 4-7: Free. Try to hold a decent pace.
Lane 8: 75 free/25 non-free (or 25 drill).
(4) 400 Pull, free.
(5) 300 Swim as 50 non-free/50 free.
(5) 300 as (25 Kick/25 Drill/25 Swim) x 4. Continuous, choice.
(6) 200 as 4 x 50 on 1:00, 1:05, 1:15, 1:20, 1:45
(7) 200 Pull, choice
(8) 100 Swim, IM or choice.
(9) 100 Swim, free.
Monday, Jan 4, Meter Pool
I had another day out of town and had someone else do the workout. Each lane had a copy so they could work their way through it.
Procedure:
Lanes 4-5, goal is 3000 m. Start at #1
Lanes 6-7, goal is 2500 m. Start at #2
Lane 8, goal is 2000 m. Start at #3
Important:
▪If you get lapped, stop when the rest of your lane stops. Do not expect them to wait for you.
▪If you lap everyone in your lane, you should: wait patiently, move to a faster lane, or swim an easy 50 extra.
▪You have to be realistic in your choice of lane and courteous to others. You can make this work!
(1) 500 Swim as 75 free/25 non-free (or 25 drill)
(2) 500 as 50 swim/50 kick, choice. Keep fins on for swim.
(3) 400 Swim. Lanes 4-7: Free. Try to hold a decent pace.
Lane 8: 75 free/25 non-free (or 25 drill).
(4) 400 Pull, free.
(5) 300 Swim as 50 non-free/50 free.
(5) 300 as (25 Kick/25 Drill/25 Swim) x 4. Continuous, choice.
(6) 200 as 4 x 50 on 1:00, 1:05, 1:15, 1:20, 1:45
(7) 200 Pull, choice
(8) 100 Swim, IM or choice.
(9) 100 Swim, free.
