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.
Tuesday, Mar 9, Meter 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 (1st time free, 2nd time back):
2 x 25 chg 6 (get on side, anchor hand for pull)
2 x 25 chg 3 w/ 3 strokes
Main 1 (1200)
4 x 50 Set interval for 10 sec rest.
2 x 100 Set interval for 15 sec rest.
1 x 200 No interval, regroup after 200.
1 x 200 Set interval for 15-20 sec rest
2 x 100 Same interval as above.
4 x 50 Same interval as above.
Main 2 (200-400)
(1-2) x (150 Pull, 50 Swim)
Cool-Down (100-200)
100-200 as 25 D/25 S
Tuesday, Mar 9, Meter 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 (1st time free, 2nd time back):
2 x 25 chg 6 (get on side, anchor hand for pull)
2 x 25 chg 3 w/ 3 strokes
Main 1 (1200)
4 x 50 Set interval for 10 sec rest.
2 x 100 Set interval for 15 sec rest.
1 x 200 No interval, regroup after 200.
1 x 200 Set interval for 15-20 sec rest
2 x 100 Same interval as above.
4 x 50 Same interval as above.
Main 2 (200-400)
(1-2) x (150 Pull, 50 Swim)
Cool-Down (100-200)
100-200 as 25 D/25 S
