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 22, Yard Pool
Warm-Up (800-1000)
100 Swim, 100 Pull
200 Swim, 200 Pull
(4-8) x 50 (25 Kick/25 Swim)
Main 1 (Pacing. Total of 1100)
200 Pace (600)
2 x 100 on 1:25, 1:30-1:35, 1:45-1:50, 1:50-2:00, 2:10
~Rest 30 sec~
4 x 50 on :45, :50, :55, :55-1:00, 1:10
~Rest 30 sec ~
200 for time. “Name that time.”
I ask swimmer to predict their time before they swim. I time them and call out times as they finish. Generally lanes are staggered so I can time one or two lanes at a time.
Recovery (100)
50 easy, 2 x 25 count strokes
100 Pace (300)
2 x 50
~Rest 30 sec~
4 x 25 on :30, :35, :40, :45
~Rest 30 sec~
100 for time. “Name that time.”
Recovery (100)
50 easy, 2 x 25 count strokes
Main 2 (Strokework. Total of 200-500)
(4-10) x 50 on ? (fins ok). Each lane determined the interval.
#1 Chg 6 w/ 3, free
#2 Catch-up, free
#3 Pull, free
#4 Swim, free
#5 Chg 6 w/ 3 back
#6 L drill, back (k3, L3, 3 strokes)
#7 Pull back
#8 Swim back
#9 Choice drill, *** or fly
#10 Swim *** or fly
Cool-Down (300)
Easy swim
Monday, Feb 22, Yard Pool
Warm-Up (800-1000)
100 Swim, 100 Pull
200 Swim, 200 Pull
(4-8) x 50 (25 Kick/25 Swim)
Main 1 (Pacing. Total of 1100)
200 Pace (600)
2 x 100 on 1:25, 1:30-1:35, 1:45-1:50, 1:50-2:00, 2:10
~Rest 30 sec~
4 x 50 on :45, :50, :55, :55-1:00, 1:10
~Rest 30 sec ~
200 for time. “Name that time.”
I ask swimmer to predict their time before they swim. I time them and call out times as they finish. Generally lanes are staggered so I can time one or two lanes at a time.
Recovery (100)
50 easy, 2 x 25 count strokes
100 Pace (300)
2 x 50
~Rest 30 sec~
4 x 25 on :30, :35, :40, :45
~Rest 30 sec~
100 for time. “Name that time.”
Recovery (100)
50 easy, 2 x 25 count strokes
Main 2 (Strokework. Total of 200-500)
(4-10) x 50 on ? (fins ok). Each lane determined the interval.
#1 Chg 6 w/ 3, free
#2 Catch-up, free
#3 Pull, free
#4 Swim, free
#5 Chg 6 w/ 3 back
#6 L drill, back (k3, L3, 3 strokes)
#7 Pull back
#8 Swim back
#9 Choice drill, *** or fly
#10 Swim *** or fly
Cool-Down (300)
Easy swim
