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.
Tuesday, April 27, Yard Pool
Both my morning and evening groups have done this set of descending 100s and liked the workout. I’m swimming the 1650 at nationals and a 200 back this weekend. I did the 100 frees just for conditioning and making sure I didn’t get too much muscle fatigue. I put the four 50 backs in between to practice my pace for the 200 while I was tired. The workout was challenging, but satisfying.
Warm-Up (600)
100 Swim
200 Pull
200 Kick
100 Drill
Main (1700)
5 x 100 on 2:00
50 back
4 x 100 on 1:55
50 back
3 x 100 on 1:50
50 back
2 x 100 on 1:45
50 back
100
Tuesday, April 27, Yard Pool
Both my morning and evening groups have done this set of descending 100s and liked the workout. I’m swimming the 1650 at nationals and a 200 back this weekend. I did the 100 frees just for conditioning and making sure I didn’t get too much muscle fatigue. I put the four 50 backs in between to practice my pace for the 200 while I was tired. The workout was challenging, but satisfying.
Warm-Up (600)
100 Swim
200 Pull
200 Kick
100 Drill
Main (1700)
5 x 100 on 2:00
50 back
4 x 100 on 1:55
50 back
3 x 100 on 1:50
50 back
2 x 100 on 1:45
50 back
100
