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, Apr 2, Meter Pool
This turned out to be a great workout.
Lanes 4-6 were to try to maintain their 800 or 1500 pace throughout; hold back on 50s, work hard on 200s.
Lanes 7-8 mixed it up with non-free and free.
I did the workout after I coached and got very tired, but felt good about holding the pace.
Warm-Up (700-900)
200 Swim
200 Swim, Glide 2 (extend hand on entry, count to 2 before pull)
(3-5) x 100 Pull. Think about the entry and catch. 1:40, 2:00, 2:15, 2:20, 2:45
Main
Ln 4: 12 x 50 on :55; 6 x 100 on 1:35; 3 x 200 on 3:10 (1800)
Ln 5: 10 x 50 on 1:05; 5 x 100 on 1:50; 2 x 200 on 3:40; 1 x 100 (1500)
Ln 6: 8 x 50 on 1:10; 4 x 100 on 2:15; 2 x 200 on 4:10 (1200)
Ln 7: 6 x 50 on 1:20; 3 x 100 on 2:20; 2 x 200 on 5:00 (1000)
Ln 8: 4 x 50 on 1:45; 2 x 100 on 3:00, 1 x 200 (600)
If time, 1 x 200 alternate 50 non-free/50 free
Cool-Down (100-200)
(2-4) x 50 easy
Friday, Apr 2, Meter Pool
This turned out to be a great workout.
Lanes 4-6 were to try to maintain their 800 or 1500 pace throughout; hold back on 50s, work hard on 200s.
Lanes 7-8 mixed it up with non-free and free.
I did the workout after I coached and got very tired, but felt good about holding the pace.
Warm-Up (700-900)
200 Swim
200 Swim, Glide 2 (extend hand on entry, count to 2 before pull)
(3-5) x 100 Pull. Think about the entry and catch. 1:40, 2:00, 2:15, 2:20, 2:45
Main
Ln 4: 12 x 50 on :55; 6 x 100 on 1:35; 3 x 200 on 3:10 (1800)
Ln 5: 10 x 50 on 1:05; 5 x 100 on 1:50; 2 x 200 on 3:40; 1 x 100 (1500)
Ln 6: 8 x 50 on 1:10; 4 x 100 on 2:15; 2 x 200 on 4:10 (1200)
Ln 7: 6 x 50 on 1:20; 3 x 100 on 2:20; 2 x 200 on 5:00 (1000)
Ln 8: 4 x 50 on 1:45; 2 x 100 on 3:00, 1 x 200 (600)
If time, 1 x 200 alternate 50 non-free/50 free
Cool-Down (100-200)
(2-4) x 50 easy
