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 12, Meter Pool
This is a workout that I did Saturday. I needed some 50s for speed and some 100s for distance. Our Zone meet is in 2 weeks. It went very well so I had the group do it this morning. Everyone was very pleased and held good times on the 100s, even though they were tired. I think the 50s got them in the groove of swimming faster.
Warm-Up (900-1000)
400 Mix up strokes, add some drills.
3 x 100 Pull. Increase effort. Interval for 15 sec rest.
200 Kick
100 Drill/Swim by 25s (Lanes 4-5 only)
Main (1150-1250)
600 as 4 x (3 x 50). Descend 1-2; 3 is easy. Interval for 15 sec rest.
150 as (25K/25D/25S) x 2
(4-5) x 100 free. Interval for 15 sec rest.
Cool-Down (250)
5 x 50 easy swim or drill/swim
Lane 8
I separated the workout today for lane 8. Two of the swimmers are 80-84 and one is 85-89. They are excellent swimmers, but i am never sure how much they should do each workout. This went very well.
Warm-Up (600)
200 Mix up strokes, add some drills
2 x 100 Pull. Free. Rest 20 sec. Increase effort.
200 Kick
Main (950)
450 as 3 x (3 x 50). Descend 1-2; #3 is easy. On 2:00.
100 as 25 drill/25 swim.
4 x 100 free on 2:45.
Cool-Down (150)
3 x 50 easy swim or drill/swim
Monday, Apr 12, Meter Pool
This is a workout that I did Saturday. I needed some 50s for speed and some 100s for distance. Our Zone meet is in 2 weeks. It went very well so I had the group do it this morning. Everyone was very pleased and held good times on the 100s, even though they were tired. I think the 50s got them in the groove of swimming faster.
Warm-Up (900-1000)
400 Mix up strokes, add some drills.
3 x 100 Pull. Increase effort. Interval for 15 sec rest.
200 Kick
100 Drill/Swim by 25s (Lanes 4-5 only)
Main (1150-1250)
600 as 4 x (3 x 50). Descend 1-2; 3 is easy. Interval for 15 sec rest.
150 as (25K/25D/25S) x 2
(4-5) x 100 free. Interval for 15 sec rest.
Cool-Down (250)
5 x 50 easy swim or drill/swim
Lane 8
I separated the workout today for lane 8. Two of the swimmers are 80-84 and one is 85-89. They are excellent swimmers, but i am never sure how much they should do each workout. This went very well.
Warm-Up (600)
200 Mix up strokes, add some drills
2 x 100 Pull. Free. Rest 20 sec. Increase effort.
200 Kick
Main (950)
450 as 3 x (3 x 50). Descend 1-2; #3 is easy. On 2:00.
100 as 25 drill/25 swim.
4 x 100 free on 2:45.
Cool-Down (150)
3 x 50 easy swim or drill/swim
