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, Apr 5, Meter Pool
Zone Meet is 3 weeks away; national meet is 6 weeks away. I am starting some speed work for everyone, but keeping the yardage about the same. On Friday, the 200s at the end were hard so I figured we needed a few more 200s.
Warm-Up (700-900)
200-300 Swim, free
200-300 Mix it up – swim free, non-free, drill – your choice
4 x 50 Individually. Set your own interval and work around others (like a meet warm-up).
4 x 25 Let me time you.
Main (800, 1500-1700)
Lanes 4,5,6: 6 x 200. On 3:15, 3:30, 4:10
Lanes 7-8: 6 x 100. On 2:30, 3:00
#1-2 are Pull; #3-4 are Swim; #5-6 are Swim with fins.
An interval is tricky here because you have to change equipment. Adjust as needed.
4 x 25. I’ll time you again.
Lanes 4-6: (4-8) x 50 on 55 or 1:00, 1:05 or 1:10, 1:15-1:20. Choice.
Lane 7-8: 25s from the starting blocks. Use block in lane 7, swim back in lane 8.
Cool-Down (100)
Easy swim.
Monday, Apr 5, Meter Pool
Zone Meet is 3 weeks away; national meet is 6 weeks away. I am starting some speed work for everyone, but keeping the yardage about the same. On Friday, the 200s at the end were hard so I figured we needed a few more 200s.
Warm-Up (700-900)
200-300 Swim, free
200-300 Mix it up – swim free, non-free, drill – your choice
4 x 50 Individually. Set your own interval and work around others (like a meet warm-up).
4 x 25 Let me time you.
Main (800, 1500-1700)
Lanes 4,5,6: 6 x 200. On 3:15, 3:30, 4:10
Lanes 7-8: 6 x 100. On 2:30, 3:00
#1-2 are Pull; #3-4 are Swim; #5-6 are Swim with fins.
An interval is tricky here because you have to change equipment. Adjust as needed.
4 x 25. I’ll time you again.
Lanes 4-6: (4-8) x 50 on 55 or 1:00, 1:05 or 1:10, 1:15-1:20. Choice.
Lane 7-8: 25s from the starting blocks. Use block in lane 7, swim back in lane 8.
Cool-Down (100)
Easy swim.
