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 26, Meter Pool
I modified this from a workout I saw from Tall Paul. Everyone was sufficiently tired, but felt good about the 2 sets of 100s.
Warm-Up (500)
100 Swim free
50 Swim free, count each length
50 Swim, choice
50 Swim choice, count each length
100 Pull free
50 Pull free, count each length
50-100 Push off, streamline, no kick or pull. See how far you can go. Stand up to check dist.
Swim to other end.
Main (1900)
8 x 100 Swim
Ln 4 (2 @ 1:55, 1:45, 1:35, 1:25)
Ln 5 (2 @ 2:10, 2:00, 1:50, 1:40)
Ln 6 (2 @ 2:25, 2:15, 2:05, 1:55)
Ln 7 (2 @ 2:40, 2:30, 2:20, 2:10)
Ln 8 (2 @ 2:50, 2:40, 2:30)
Easy 50 Swim
4 x 50 Kick (2 w/ brd, 2 on back)
Easy 50 Swim
8 x 100 Pull (reverse order from swims, start with fastest interval)
Cool-Down (200)
4 x 50 swim or drill/swim
Friday, Mar 26, Meter Pool
I modified this from a workout I saw from Tall Paul. Everyone was sufficiently tired, but felt good about the 2 sets of 100s.
Warm-Up (500)
100 Swim free
50 Swim free, count each length
50 Swim, choice
50 Swim choice, count each length
100 Pull free
50 Pull free, count each length
50-100 Push off, streamline, no kick or pull. See how far you can go. Stand up to check dist.
Swim to other end.
Main (1900)
8 x 100 Swim
Ln 4 (2 @ 1:55, 1:45, 1:35, 1:25)
Ln 5 (2 @ 2:10, 2:00, 1:50, 1:40)
Ln 6 (2 @ 2:25, 2:15, 2:05, 1:55)
Ln 7 (2 @ 2:40, 2:30, 2:20, 2:10)
Ln 8 (2 @ 2:50, 2:40, 2:30)
Easy 50 Swim
4 x 50 Kick (2 w/ brd, 2 on back)
Easy 50 Swim
8 x 100 Pull (reverse order from swims, start with fastest interval)
Cool-Down (200)
4 x 50 swim or drill/swim
