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.
Thursday, Apr 15, Yard Pool
This is an adaptation of the previous workout. I modified yesterday’s workout for me. I am preparing for our Zone meet in a week.
Warm-Up (900)
300 Swim
200 Pull
300 as 6 x 50. K/D, S/K, D/S, K/D, S/K, D/S
100 Swim, glide 2
Main (1300)
Working on holding 1000 pace:
400 as (100 swim, 200 pull, 200 swim, 100 pull) on 2:00/4:00
400 as (100 pull, 200 swim, 200 pull, 100 swim)
200 as (2 x 50 descend, 1 x 100) on 1:00/2:00
Speed work for 100s:
2 x 50 descend backstroke on 1:10
50 easy
2 x 50 descend breaststroke
Cool-Down (100)
Easy Swim
Thursday, Apr 15, Yard Pool
This is an adaptation of the previous workout. I modified yesterday’s workout for me. I am preparing for our Zone meet in a week.
Warm-Up (900)
300 Swim
200 Pull
300 as 6 x 50. K/D, S/K, D/S, K/D, S/K, D/S
100 Swim, glide 2
Main (1300)
Working on holding 1000 pace:
400 as (100 swim, 200 pull, 200 swim, 100 pull) on 2:00/4:00
400 as (100 pull, 200 swim, 200 pull, 100 swim)
200 as (2 x 50 descend, 1 x 100) on 1:00/2:00
Speed work for 100s:
2 x 50 descend backstroke on 1:10
50 easy
2 x 50 descend breaststroke
Cool-Down (100)
Easy Swim
