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, Yard Pool
I got the idea for this workout from one of Tall Paul's posts. I did it last week with the morning group.
Warm-Up (600-800)
100-300 Swim free
50 3R/3L. Do not breathe every stroke. Look at where your hand enters.
100 Swim free, longer pull, straighter arm
100 50 Swim choice / 50 Swim free, count each length
100 Pull free
50 Pull free, count each length
100 4 x 25 Sprint, rest 10
Main (1900)
8 x 100 Swim
Ln 5 (2 @ 1:45, 1:35, 1:25, 1:15)
Ln 4 (2 @ 1:55, 1:45, 1:35, 1:25)
Ln 3 (2 @ 2:10, 2:00, 1:50, 1:40)
Ln 2 (2 @ 2:25, 2:15, 2:05, 1:55)
Ln 1 (2 @ 2:40, 2:30, 2:20, 2:10)
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
Monday, Apr 12, Yard Pool
I got the idea for this workout from one of Tall Paul's posts. I did it last week with the morning group.
Warm-Up (600-800)
100-300 Swim free
50 3R/3L. Do not breathe every stroke. Look at where your hand enters.
100 Swim free, longer pull, straighter arm
100 50 Swim choice / 50 Swim free, count each length
100 Pull free
50 Pull free, count each length
100 4 x 25 Sprint, rest 10
Main (1900)
8 x 100 Swim
Ln 5 (2 @ 1:45, 1:35, 1:25, 1:15)
Ln 4 (2 @ 1:55, 1:45, 1:35, 1:25)
Ln 3 (2 @ 2:10, 2:00, 1:50, 1:40)
Ln 2 (2 @ 2:25, 2:15, 2:05, 1:55)
Ln 1 (2 @ 2:40, 2:30, 2:20, 2:10)
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
