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.
Friday, Mar 19, Meter Pool
Today I pushed them a little beyond their comfort zone, but it worked well. I think swimmers were surprised at times when they had a little rest.
Warm-Up (1300)
200-300 Swim
200-300 Pull
200 Kick
(4-10) x 50 Rotate: 50K, 50D, 50 D/S, 50 S
Main (1300)
3 x 100
Distance free: as fast as possible and hold pace.
Non-free: 100 stroke fast, 100 free recovery, 100 same stroke fast
Ln 4: 1:45 / Ln 5: 2:05 / Ln 6: 2:20 / Ln 7: 2:40 / Ln 8: 3:15
(2-4) x 50 Recovery. Odd drill/swim. Even swim. Rest 10-15.
3 x 100 same as above. Non-free can be a different stroke.
(2-4) x 50 Recovery. Fins. Odd kick. Even swim. Rest 10-15.
300 Pull
Cool-Down (100)
Easy swim.
Friday, Mar 19, Meter Pool
Today I pushed them a little beyond their comfort zone, but it worked well. I think swimmers were surprised at times when they had a little rest.
Warm-Up (1300)
200-300 Swim
200-300 Pull
200 Kick
(4-10) x 50 Rotate: 50K, 50D, 50 D/S, 50 S
Main (1300)
3 x 100
Distance free: as fast as possible and hold pace.
Non-free: 100 stroke fast, 100 free recovery, 100 same stroke fast
Ln 4: 1:45 / Ln 5: 2:05 / Ln 6: 2:20 / Ln 7: 2:40 / Ln 8: 3:15
(2-4) x 50 Recovery. Odd drill/swim. Even swim. Rest 10-15.
3 x 100 same as above. Non-free can be a different stroke.
(2-4) x 50 Recovery. Fins. Odd kick. Even swim. Rest 10-15.
300 Pull
Cool-Down (100)
Easy swim.