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.
Monday, Mar 22, Meter Pool
Warm-Up (700-1100)
▪100 Swim
▪300 as 2 x (50 kick/100 swim), choice, fins ok
▪(6-10) x 50. Leave when 4th person touches. Drill/Swim.
Suggested drills: catch-up free, 1-arm (3 rt/3 lft) bk, fly or fr, Chg 6 w/ 3 bk or fr, 2 p/1 k br,
Fingertip drag fr, fly w/ underwater recovery, br w/ fly kick
▪100-200 Swim, choice
Main (900-1800)
6 x 50. Odds choice, evens free. Intervals: 55/45, 1:10/55, 1:20/1:05, 1:20/1:10, 2:00/1:45
3 x 100 Free/choice/free on 1:45, 2:10, 2:30, 2:30, 3:00
3 x 100 Free on 1:35, 1:50, 2:05, 2:15, 2:50
Ln 4 will do this twice. (1800)
Ln 5-6 will do 4 x 50, 2 x 100 on the second time through (1500)
Ln 7 will do 4 x 50 and one set of 100s on the second time (1200)
Ln 8 will do the set just once (900)
Cool-Down (100)
Use the last 100 free as cool down or if time, swim an easy 100 choice.
Monday, Mar 22, Meter Pool
Warm-Up (700-1100)
▪100 Swim
▪300 as 2 x (50 kick/100 swim), choice, fins ok
▪(6-10) x 50. Leave when 4th person touches. Drill/Swim.
Suggested drills: catch-up free, 1-arm (3 rt/3 lft) bk, fly or fr, Chg 6 w/ 3 bk or fr, 2 p/1 k br,
Fingertip drag fr, fly w/ underwater recovery, br w/ fly kick
▪100-200 Swim, choice
Main (900-1800)
6 x 50. Odds choice, evens free. Intervals: 55/45, 1:10/55, 1:20/1:05, 1:20/1:10, 2:00/1:45
3 x 100 Free/choice/free on 1:45, 2:10, 2:30, 2:30, 3:00
3 x 100 Free on 1:35, 1:50, 2:05, 2:15, 2:50
Ln 4 will do this twice. (1800)
Ln 5-6 will do 4 x 50, 2 x 100 on the second time through (1500)
Ln 7 will do 4 x 50 and one set of 100s on the second time (1200)
Ln 8 will do the set just once (900)
Cool-Down (100)
Use the last 100 free as cool down or if time, swim an easy 100 choice.
