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.
Wednesday, Mar 31, Meter Pool
The workout went well. We got in some speed work that was timed, but managed to still keep the yardage up. It was hectic for me to time the lanes (30 showed up), but we managed.
Warm-Up (900-1200)
•300 (25 K, 25 D, 25 S) x 4
•4 x 25 free. Think about pressure on forearm from the very beginning of stroke.
•200-300 Swim
•(6-10) x 50 (1-4 d/s, 5-10 swim, choice). 1:00, 1:10, 1:20, 1:30, 1:45
This is warm-up, gradually increase speed.
Main (1200-1500)
•50 for time. Choice. I’ll time each lane.
•200-300 Pull
•4 x 25 Swim. #1-2 count strokes. #3-#4 build.
•100 for time. Choice. I’ll time.
•300 (25 drill/50 swim) x 4
•2 x 50 predict time. Both should be same pace. Time yourself. Go on 4th touch.
•50 or 100 for time. Choice. I’ll time.
•(3-5) x 100 Pull or Swim. 1st one is recovery. Rest 15-20 sec.
Cool-Down
Easy swim
Wednesday, Mar 31, Meter Pool
The workout went well. We got in some speed work that was timed, but managed to still keep the yardage up. It was hectic for me to time the lanes (30 showed up), but we managed.
Warm-Up (900-1200)
•300 (25 K, 25 D, 25 S) x 4
•4 x 25 free. Think about pressure on forearm from the very beginning of stroke.
•200-300 Swim
•(6-10) x 50 (1-4 d/s, 5-10 swim, choice). 1:00, 1:10, 1:20, 1:30, 1:45
This is warm-up, gradually increase speed.
Main (1200-1500)
•50 for time. Choice. I’ll time each lane.
•200-300 Pull
•4 x 25 Swim. #1-2 count strokes. #3-#4 build.
•100 for time. Choice. I’ll time.
•300 (25 drill/50 swim) x 4
•2 x 50 predict time. Both should be same pace. Time yourself. Go on 4th touch.
•50 or 100 for time. Choice. I’ll time.
•(3-5) x 100 Pull or Swim. 1st one is recovery. Rest 15-20 sec.
Cool-Down
Easy swim
