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.
Wednesday, Jan 19, Meter Pool
We missed Monday's workouts because the pool (a city facility) was closed for the MLK holiday. I knew there would be a big crowd at Wed's workout so I planned lots of 50s to keep the lanes organized. There were 29 present.
Warm-Up (700-1000)
200/300 Swim
300 as 50 Drill/50 Swim (Drills: Catch-up, 3 rt/3 lft, 3 rt/3/3lft/3)
200/400 as 50 Kick/50 Swim
Main #1 (1100-1400)
200 as 4 x 50 pull, choice on 1:00, 1:10, 1:30, 1:30, 2:00
200 as 4 x 50 swim, choice (even pace) on same interval
300-400 as (6-8) x 50 free pull on :50, :55, 1:10, 1:10, 1:40
400-600 as (8-12) x 50 swim free (descend 3, #4 easy) x (2-3)
on :55, 1:00, 1:15, 1:15, 1:45
Main #2 (200)
200 Kick
Cool-Down (100-200)
Easy 100-200 swim
Wednesday, Jan 19, Meter Pool
We missed Monday's workouts because the pool (a city facility) was closed for the MLK holiday. I knew there would be a big crowd at Wed's workout so I planned lots of 50s to keep the lanes organized. There were 29 present.
Warm-Up (700-1000)
200/300 Swim
300 as 50 Drill/50 Swim (Drills: Catch-up, 3 rt/3 lft, 3 rt/3/3lft/3)
200/400 as 50 Kick/50 Swim
Main #1 (1100-1400)
200 as 4 x 50 pull, choice on 1:00, 1:10, 1:30, 1:30, 2:00
200 as 4 x 50 swim, choice (even pace) on same interval
300-400 as (6-8) x 50 free pull on :50, :55, 1:10, 1:10, 1:40
400-600 as (8-12) x 50 swim free (descend 3, #4 easy) x (2-3)
on :55, 1:00, 1:15, 1:15, 1:45
Main #2 (200)
200 Kick
Cool-Down (100-200)
Easy 100-200 swim