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 24, Meter Pool
Warm-Up (600-1000)
200 Swim
200 Pull
300 (25K/25D/25S) x 4, fins ok, choice
200 Pull
100 Swim
Main (1500)
▪10 x 50 work on technique, no fins
4 – drill/swim (chg 3, chg 3 with 3, 3R/3L, 3R-3-3L). Fly, bk, or fr
4 – count strokes
2 – build each length of 50
▪8 x 50 as broken 400 free. Short interval, hold pace.
Ln 4 on :45, Ln 5 on :55, Ln 6 on 1:00, Ln 7 on 1:05, Ln 8 on 1:30
If you can’t make all 8, rest 1 then resume. Do not take extra rest and start late.
▪6 x 50 recovery/technique
Odds easy free, evens drill/swim non-free
Suggested drills: fly – one arm or underwater recovery; bk – 3R/3L, “L” with 3 strokes, chg 3’
br – 2K/1P, br pull w/ fly kick, 2 P/1K
▪4 x 50 quality. Choice, can mix it up. All four should be good, no easy ones.
Ln 4 – 1:10, Ln 5 – 1:20, Ln 6 and 7 – 1:30, Ln 8 – 2:00
▪2 x 50 same stroke, descend. Same interval as above.
Cool-Down (200)
Easy 200 swim
Wed, Mar 24, Meter Pool
Warm-Up (600-1000)
200 Swim
200 Pull
300 (25K/25D/25S) x 4, fins ok, choice
200 Pull
100 Swim
Main (1500)
▪10 x 50 work on technique, no fins
4 – drill/swim (chg 3, chg 3 with 3, 3R/3L, 3R-3-3L). Fly, bk, or fr
4 – count strokes
2 – build each length of 50
▪8 x 50 as broken 400 free. Short interval, hold pace.
Ln 4 on :45, Ln 5 on :55, Ln 6 on 1:00, Ln 7 on 1:05, Ln 8 on 1:30
If you can’t make all 8, rest 1 then resume. Do not take extra rest and start late.
▪6 x 50 recovery/technique
Odds easy free, evens drill/swim non-free
Suggested drills: fly – one arm or underwater recovery; bk – 3R/3L, “L” with 3 strokes, chg 3’
br – 2K/1P, br pull w/ fly kick, 2 P/1K
▪4 x 50 quality. Choice, can mix it up. All four should be good, no easy ones.
Ln 4 – 1:10, Ln 5 – 1:20, Ln 6 and 7 – 1:30, Ln 8 – 2:00
▪2 x 50 same stroke, descend. Same interval as above.
Cool-Down (200)
Easy 200 swim
