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 16, Meter Pool
Everyone knows their average per 100 for intervals. I want to see if they can hold the pace for a 400. Those going to a meet next week are only going 200.
Speed work at the end provides a chance to adapt the stroke for speed. I'm not sure how many 25s we actually had time for.
Warm-Up (550-900)
100-200 Swim. Choice.
100 as 25 drill/25 swim. Drill is one arm, 3R/3L. Think about shoulder width entry.
100 Glide2. Think about extension, pause, catch.
100-200 as 25 drill/25 swim. 100 non-free, 100 free.
(2-4) x 25 on :40, :45, :50, :55 Choice
(2-4) x 50 on :55, 1:00, 1:05, 1:10, 1:15, 1:30.
Main #1 (500-800)
Everyone start together. All free.
Lanes 4-6: 400 for time.
Lanes 7-8: 200 for time.
200 Kick, 200 Pull
Main #2 (500)
20 x 25. Choice. I’ll call out times.
You may use blocks at deep end if you want.
Cool-Down (100-300)
Easy Swim
Friday, Apr 16, Meter Pool
Everyone knows their average per 100 for intervals. I want to see if they can hold the pace for a 400. Those going to a meet next week are only going 200.
Speed work at the end provides a chance to adapt the stroke for speed. I'm not sure how many 25s we actually had time for.
Warm-Up (550-900)
100-200 Swim. Choice.
100 as 25 drill/25 swim. Drill is one arm, 3R/3L. Think about shoulder width entry.
100 Glide2. Think about extension, pause, catch.
100-200 as 25 drill/25 swim. 100 non-free, 100 free.
(2-4) x 25 on :40, :45, :50, :55 Choice
(2-4) x 50 on :55, 1:00, 1:05, 1:10, 1:15, 1:30.
Main #1 (500-800)
Everyone start together. All free.
Lanes 4-6: 400 for time.
Lanes 7-8: 200 for time.
200 Kick, 200 Pull
Main #2 (500)
20 x 25. Choice. I’ll call out times.
You may use blocks at deep end if you want.
Cool-Down (100-300)
Easy Swim
