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.
Tuesday, Jan 5, Meter Pool
Warm-Up (700-1000)
200-400 swim, choice
200-300 as 50 pull (no paddles)/50 swim
200 as 50 drill/50 swim
100 swim, count strokes on each length
Main Set #1 (800)
▪4 x 200 as:
#1 – 50/150, time 1st 50
#2 – 50/50/100, time 2nd 50
#3 – 100/50/100, time 50
#4 – 150/50, time 50
This set is to time yourself on one 50 of a 200 and see if you can hold your 200 pace.
Main Set #2 (400)
▪4 x 100 Pull on interval for 20 sec rest
Cool-Down (300)
200 as 25 drill/25 swim
100 easy swim
Tuesday, Jan 5, Meter Pool
Warm-Up (700-1000)
200-400 swim, choice
200-300 as 50 pull (no paddles)/50 swim
200 as 50 drill/50 swim
100 swim, count strokes on each length
Main Set #1 (800)
▪4 x 200 as:
#1 – 50/150, time 1st 50
#2 – 50/50/100, time 2nd 50
#3 – 100/50/100, time 50
#4 – 150/50, time 50
This set is to time yourself on one 50 of a 200 and see if you can hold your 200 pace.
Main Set #2 (400)
▪4 x 100 Pull on interval for 20 sec rest
Cool-Down (300)
200 as 25 drill/25 swim
100 easy swim
