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.
Wednesday, Apr 21, Meter Pool
Warm-Up (700-1000)
•200 Swim free
•100 Swim choice (at least 25 non-free)
•(3-4) x 100 Pull on 1:40, 1:50, 2:10, 2:15, 2:45
•(2-6) x 50. Go when 3rd person finishes.
#1 free glide2, #2 swim. Compare time on #1 and #2.
#3 free/back, #4 choice, #5 free/***, #6 choice
Main (800-1500)
Intervals for Lane 4, 5, 6, 7 shown below. Each lane drops 5 sec for each set of 100s.
5 x 100 on 1:40, 1:50, 2:10, -
4 x 100 on 1:35, 1:45, 2:05, 2:20
3 x 100 on 1:30, 1:40, 2:00, 2:15
2 x 100 on 1:25, 1:35, 1:55, 2:10
1 x 100. I'll time you.
Ln8 and those going to Zones:
5 x 50 on 2:00, mix it up
3 x 100 on 3:00
25s from the blocks
Cool-Down (200)
4 x 50 swim or d/s
Wednesday, Apr 21, Meter Pool
Warm-Up (700-1000)
•200 Swim free
•100 Swim choice (at least 25 non-free)
•(3-4) x 100 Pull on 1:40, 1:50, 2:10, 2:15, 2:45
•(2-6) x 50. Go when 3rd person finishes.
#1 free glide2, #2 swim. Compare time on #1 and #2.
#3 free/back, #4 choice, #5 free/***, #6 choice
Main (800-1500)
Intervals for Lane 4, 5, 6, 7 shown below. Each lane drops 5 sec for each set of 100s.
5 x 100 on 1:40, 1:50, 2:10, -
4 x 100 on 1:35, 1:45, 2:05, 2:20
3 x 100 on 1:30, 1:40, 2:00, 2:15
2 x 100 on 1:25, 1:35, 1:55, 2:10
1 x 100. I'll time you.
Ln8 and those going to Zones:
5 x 50 on 2:00, mix it up
3 x 100 on 3:00
25s from the blocks
Cool-Down (200)
4 x 50 swim or d/s