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.
Wed, Feb 24, Meter Pool
Warm-Up (600-1000)
400 (100 free swim, 50 3 rt/3/3 lft, 100 free swim, 50 c.u., 100 free swim)
50 (12 ½ breaststroke pull. Turn around and come back to shallow end. Repeat *** pull, butterfly kick)
50 breaststroke swim
~fins ok~
50 chg 6 with 3, back
50 swim, back
50 kick. (Fly on back for 12 ½, back 12 ½ ) x 2
100 kick, choice
~fins off~
200 (4 x 25, 2 x 50 free or back – count strokes)
50 free, almost c.u.
Main (1000-1500)
Lanes 4-6: Broken 1500. Get time. Subtract 1:20 for 1500 time
Lanes 7-8: Broken 800. Get time. Subtract 1:20 for 800 time
All start together.
Lanes 4-6:
500, rest exactly 20 sec
400, rest 20
300, rest 20
200, rest 20
100
Lanes 7-8:
300, rest exactly 20 sec
200, rest 20
100, rest 20
100, rest 20
100
Until everyone in your lane finishes, swim easy 25s. Be careful and stay out of the way!
Lane 7-8. When everyone is finished…
Easy swim. Alternate 25 catch-up or 25 non-free with 25 free.
Cool-Down (300)
4 x (25K/25D/25S)
Wed, Feb 24, Meter Pool
Warm-Up (600-1000)
400 (100 free swim, 50 3 rt/3/3 lft, 100 free swim, 50 c.u., 100 free swim)
50 (12 ½ breaststroke pull. Turn around and come back to shallow end. Repeat *** pull, butterfly kick)
50 breaststroke swim
~fins ok~
50 chg 6 with 3, back
50 swim, back
50 kick. (Fly on back for 12 ½, back 12 ½ ) x 2
100 kick, choice
~fins off~
200 (4 x 25, 2 x 50 free or back – count strokes)
50 free, almost c.u.
Main (1000-1500)
Lanes 4-6: Broken 1500. Get time. Subtract 1:20 for 1500 time
Lanes 7-8: Broken 800. Get time. Subtract 1:20 for 800 time
All start together.
Lanes 4-6:
500, rest exactly 20 sec
400, rest 20
300, rest 20
200, rest 20
100
Lanes 7-8:
300, rest exactly 20 sec
200, rest 20
100, rest 20
100, rest 20
100
Until everyone in your lane finishes, swim easy 25s. Be careful and stay out of the way!
Lane 7-8. When everyone is finished…
Easy swim. Alternate 25 catch-up or 25 non-free with 25 free.
Cool-Down (300)
4 x (25K/25D/25S)
