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.
Mon, Jan 11, Yard Pool
Warm-Up (900-1100)
200-300 Swim
3 x 100 Pull on 1:25, 1:35, 1:50, 2:00, 2:20
(4-6) x 50 as 25 Drill/25 Swim, mix in some non-free on :55, 1:00 or 1:10, 1:10 or 1:15, 1:20
200 Kick
Main (1600, 1250, 1050) Work on steady pace.
25-50-75-100-125-150-175-200-175-150-125-100-75-50-25
Fastest lanes did all. Slowest lanes skipped the 175s.
I set intervals for each lane for 15 sec rest on shorter swims and 30 sec rest on longer ones.
Cool-Down (100-200)
Easy pull or swim.
Mon, Jan 11, Yard Pool
Warm-Up (900-1100)
200-300 Swim
3 x 100 Pull on 1:25, 1:35, 1:50, 2:00, 2:20
(4-6) x 50 as 25 Drill/25 Swim, mix in some non-free on :55, 1:00 or 1:10, 1:10 or 1:15, 1:20
200 Kick
Main (1600, 1250, 1050) Work on steady pace.
25-50-75-100-125-150-175-200-175-150-125-100-75-50-25
Fastest lanes did all. Slowest lanes skipped the 175s.
I set intervals for each lane for 15 sec rest on shorter swims and 30 sec rest on longer ones.
Cool-Down (100-200)
Easy pull or swim.
