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, Feb 8, Yard Pool
Warm-Up (1100)
▪400 (100 S / 50 D / 100 S / 50 D/ 100 S)
▪5 x 100 Pull. Rest 10-15. Increase effort.
▪200 Drills (fins). Two times through (free and back):
2 x 25 chg 6 (get on side, anchor hand for pull)
2 x 25 chg 3 w/ 3 strokes
Main (1200, 1500, 1650)
4 x 50 on :50, :55, 1:00, 1:05,1:15-1:20
2 x 100 on 1:20-1:25, 1:35, 1:50, 2:00-2:05, 2:15-2:20
1 x 200
1 x 200 on 2:40, 3:15, 3:40,4:00,4:30
2 x 100, 4 x 50 Same interval as above. Adjust if needed.
(2-3) x (50, 100). Rest 30 sec after each set of (50,100).
Cool-Down (100-400)
100 as 25 D/25 S
100 Swim
Repeat
Monday, Feb 8, Yard Pool
Warm-Up (1100)
▪400 (100 S / 50 D / 100 S / 50 D/ 100 S)
▪5 x 100 Pull. Rest 10-15. Increase effort.
▪200 Drills (fins). Two times through (free and back):
2 x 25 chg 6 (get on side, anchor hand for pull)
2 x 25 chg 3 w/ 3 strokes
Main (1200, 1500, 1650)
4 x 50 on :50, :55, 1:00, 1:05,1:15-1:20
2 x 100 on 1:20-1:25, 1:35, 1:50, 2:00-2:05, 2:15-2:20
1 x 200
1 x 200 on 2:40, 3:15, 3:40,4:00,4:30
2 x 100, 4 x 50 Same interval as above. Adjust if needed.
(2-3) x (50, 100). Rest 30 sec after each set of (50,100).
Cool-Down (100-400)
100 as 25 D/25 S
100 Swim
Repeat
