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 17, Meter Pool
I had a substitute coach today so made a workout that each lane could work their through. The sets are short so that the slower lanes will get some variety. I did the workout Tuesday and got through the last set, but not the Cool Down, in an hour.
Warm-Up (800)
200 Swim, free
100 Swim, alternate 25 non-free and 25 free
4 x 50 (25 as 3 right arm / 3 left arm and 25 swim). Leave when the 4th person touches.
3 x 100 Pull, free (increase effort on each one). Leave on 4th person.
Main Set #1 (600) Ln 4 Ln 5 Ln 6 Ln 7 Ln 8
2 x 100 Swim, free 1:30 1:45 2:00 2:10 2:30
4 x 50 Swim, free :50 :55 1:05 1:10 1:30
1 x 200 Pull, free
Main Set #2 (500)
5 x 100 Swim. Odds are 50 non-free/50 free. Evens are 100 free.
Odds: 1:50 2:05 2:15 2:20 2:45
Evens: 1:40 1:55 2:05 2:15 2:30
(I made the intervals a little longer. You should get plenty of rest.)
Main Set #3 (400)
200 Pull (75 free/25 non-free)
200 Swim (25 choice/25 free. Choice can be free.)
Cool-Down (100-500)
(2-10) x 50 Odds are d/s; evens are swim. Rest 10-15 seconds.
Wed, Mar 17, Meter Pool
I had a substitute coach today so made a workout that each lane could work their through. The sets are short so that the slower lanes will get some variety. I did the workout Tuesday and got through the last set, but not the Cool Down, in an hour.
Warm-Up (800)
200 Swim, free
100 Swim, alternate 25 non-free and 25 free
4 x 50 (25 as 3 right arm / 3 left arm and 25 swim). Leave when the 4th person touches.
3 x 100 Pull, free (increase effort on each one). Leave on 4th person.
Main Set #1 (600) Ln 4 Ln 5 Ln 6 Ln 7 Ln 8
2 x 100 Swim, free 1:30 1:45 2:00 2:10 2:30
4 x 50 Swim, free :50 :55 1:05 1:10 1:30
1 x 200 Pull, free
Main Set #2 (500)
5 x 100 Swim. Odds are 50 non-free/50 free. Evens are 100 free.
Odds: 1:50 2:05 2:15 2:20 2:45
Evens: 1:40 1:55 2:05 2:15 2:30
(I made the intervals a little longer. You should get plenty of rest.)
Main Set #3 (400)
200 Pull (75 free/25 non-free)
200 Swim (25 choice/25 free. Choice can be free.)
Cool-Down (100-500)
(2-10) x 50 Odds are d/s; evens are swim. Rest 10-15 seconds.
