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, Yard Pool
This is essentially the same workout that the morning group did last week. I don't use the same workout on the same day because 2-3 swimmers sometimes do both workouts.
Warm-Up (700-1000)
•200 Swim free
•100 Swim choice (at least 25 non-free)
•(3-4) x 100 Pull on 1:25, 1:35, 1:50, 2:10, 2:15
•(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 (800-1800)
5 x 100 on 1:30 1:40, 2:00, 2:10 -
4 x 100 on 1:25 1:35, 1:55, 2:05, 2:20
3 x 100 on 1:20 1:30, 1:50, 2:00, 2:15
2 x 100 on 1:15 1:25, 1:45, 1:55, 2:10
1 x 100
300 Pull
Cool-Down (200)
4 x 50 swim or d/s
Monday, Apr 26, Yard Pool
This is essentially the same workout that the morning group did last week. I don't use the same workout on the same day because 2-3 swimmers sometimes do both workouts.
Warm-Up (700-1000)
•200 Swim free
•100 Swim choice (at least 25 non-free)
•(3-4) x 100 Pull on 1:25, 1:35, 1:50, 2:10, 2:15
•(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 (800-1800)
5 x 100 on 1:30 1:40, 2:00, 2:10 -
4 x 100 on 1:25 1:35, 1:55, 2:05, 2:20
3 x 100 on 1:20 1:30, 1:50, 2:00, 2:15
2 x 100 on 1:15 1:25, 1:45, 1:55, 2:10
1 x 100
300 Pull
Cool-Down (200)
4 x 50 swim or d/s
