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.
Friday, Feb 19, Meter Pool
This was challenging. Eveyone left pretty tired, but feeling good about the workout. Several mentioned that they would not have been able to do it alone; they needed the group.
Warm-Up (800-1000)
200 Swim
300 50 drill/50 swim (fins ok); catch-up, 3 rt/3lft, chg 6 w/3
200-300 Pull
(2-4) x 50 Think about streamline off walls. Don’t swim until the flags. Rest 10-15.
Main (900-2000)
Ln 4: 4 x 100 on 1:45, 1:40, 1:35, 1:30, 1:25 (5 sets of 4 on descending interval - 2000)
Ln 5: 4 x 100 on 2:00, 1:55, 1:50; 3 x 100 on 1:45, 1:40 (1800)
Ln 6: 3 x 100 on 2:15, 2:10, 2:05, 2:00, 1:55 (1500)
Ln 7: 3 x 100 on 2:20, 2:15, 2:10; 3 x 50 on 1:30, 1:20, 1:10 (9 x 100, 9 x 50 – 1350)
Ln 8: 3 x 100 on 2:45, 3 x 100 on 2:40; 3 x 50 on 1:45, 1:40 (600+300=900)
If you have trouble on the last (fastest) set, you may wear fins and/or paddles, but no buoy.
Cool-Down
Easy swim.
Friday, Feb 19, Meter Pool
This was challenging. Eveyone left pretty tired, but feeling good about the workout. Several mentioned that they would not have been able to do it alone; they needed the group.
Warm-Up (800-1000)
200 Swim
300 50 drill/50 swim (fins ok); catch-up, 3 rt/3lft, chg 6 w/3
200-300 Pull
(2-4) x 50 Think about streamline off walls. Don’t swim until the flags. Rest 10-15.
Main (900-2000)
Ln 4: 4 x 100 on 1:45, 1:40, 1:35, 1:30, 1:25 (5 sets of 4 on descending interval - 2000)
Ln 5: 4 x 100 on 2:00, 1:55, 1:50; 3 x 100 on 1:45, 1:40 (1800)
Ln 6: 3 x 100 on 2:15, 2:10, 2:05, 2:00, 1:55 (1500)
Ln 7: 3 x 100 on 2:20, 2:15, 2:10; 3 x 50 on 1:30, 1:20, 1:10 (9 x 100, 9 x 50 – 1350)
Ln 8: 3 x 100 on 2:45, 3 x 100 on 2:40; 3 x 50 on 1:45, 1:40 (600+300=900)
If you have trouble on the last (fastest) set, you may wear fins and/or paddles, but no buoy.
Cool-Down
Easy swim.
