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, Mar 10, Meter Pool
Monday's workout did not go well. This one was great. Everyone worked hard and followed directions! Because the rest was a little longer, they did very well in holding a good pace.
Warm-Up (750-1200)
200-400 Swim, choice
(5-10) x 50. (1-2) x (#1 3R-3L free, #2 3R-3-3L bk or fr, #3 Swim fr or bk, #4 ¾ c.u. fr, #5 Swim fr)
4 x 75 (#1 50K-25S w/ brd, #2 25S, 50 K w/ brd, #3 S-K-S no brd, #4 K-S-K no brd)
Main (1200-1500)
▪(2 x 50 swim, 1 x 100 swim)
2 x through Swim
2 x through Pull
2 x through Swim
* No breaks, continuous. 100 interval is slow enough to make additional rest unnecessary.
Ln 4 – :55, 1:40
Ln 5 – 1:00 or 1:05, 2:00
Ln 6 and 7 – 1:15, 2:30
Ln 8 – 1:45, 3:30. This lane only did it 3 x through, not 6.
▪300 Pull (100 free/100 non-free/100 free)
Cool-Down
? x 25 count, choice.
Wed, Mar 10, Meter Pool
Monday's workout did not go well. This one was great. Everyone worked hard and followed directions! Because the rest was a little longer, they did very well in holding a good pace.
Warm-Up (750-1200)
200-400 Swim, choice
(5-10) x 50. (1-2) x (#1 3R-3L free, #2 3R-3-3L bk or fr, #3 Swim fr or bk, #4 ¾ c.u. fr, #5 Swim fr)
4 x 75 (#1 50K-25S w/ brd, #2 25S, 50 K w/ brd, #3 S-K-S no brd, #4 K-S-K no brd)
Main (1200-1500)
▪(2 x 50 swim, 1 x 100 swim)
2 x through Swim
2 x through Pull
2 x through Swim
* No breaks, continuous. 100 interval is slow enough to make additional rest unnecessary.
Ln 4 – :55, 1:40
Ln 5 – 1:00 or 1:05, 2:00
Ln 6 and 7 – 1:15, 2:30
Ln 8 – 1:45, 3:30. This lane only did it 3 x through, not 6.
▪300 Pull (100 free/100 non-free/100 free)
Cool-Down
? x 25 count, choice.
