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 26, Meter Pool
Big day today! We went from 5 to 6 lanes. i hope we can keep the 6 lanes!
Warm-Up (700-1200)
•200-400 Swim
•(6-8) x 50
#1-2 free, glide2
#3 free, #4 free or back. Both are 3R-3-3L (one arm)
#5 free, #6 free or back. Both are change 3 with 3 strokes (K3 on side, 3 arm stroke, K3 on other side)
#7-8 free, glide2
•200-400 Pull
Main (1600)
2 x 50 free, even pace, on :55, 1:00,1:05, 1:10, 1:15, 1:30
200 free, comfortable pace. Get your time - to be used later.
3 x 100 same pace as 200 for free OR 2 x 100 free and 1 x 100 non-free. On 1:40, 1:45, 1:50, 2:15, 2:30, 2:45
2 x 200 #1 Pull, #2 Swim. Choice.
6 x 50 drill/swim, choice, on 1:00, 1:05, 1:10, 1:20, 1:30, 1:50
200 free, faster than 1st 200 at “comfortable” pace
2 x 50. Free – faster than first 2 x 50. Or, non-free – descend.
Cool-Down (100)
Easy swim
Monday, Apr 26, Meter Pool
Big day today! We went from 5 to 6 lanes. i hope we can keep the 6 lanes!
Warm-Up (700-1200)
•200-400 Swim
•(6-8) x 50
#1-2 free, glide2
#3 free, #4 free or back. Both are 3R-3-3L (one arm)
#5 free, #6 free or back. Both are change 3 with 3 strokes (K3 on side, 3 arm stroke, K3 on other side)
#7-8 free, glide2
•200-400 Pull
Main (1600)
2 x 50 free, even pace, on :55, 1:00,1:05, 1:10, 1:15, 1:30
200 free, comfortable pace. Get your time - to be used later.
3 x 100 same pace as 200 for free OR 2 x 100 free and 1 x 100 non-free. On 1:40, 1:45, 1:50, 2:15, 2:30, 2:45
2 x 200 #1 Pull, #2 Swim. Choice.
6 x 50 drill/swim, choice, on 1:00, 1:05, 1:10, 1:20, 1:30, 1:50
200 free, faster than 1st 200 at “comfortable” pace
2 x 50. Free – faster than first 2 x 50. Or, non-free – descend.
Cool-Down (100)
Easy swim