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, May 7, Meter Pool
I'm never sure when I do time trials, but the swimmers seemed to like the exercise in pacing. This is a variation on Wednesday night's workout in the yard pool. I was able to combine the taper workout with the big workout.
Warm-Up (800-1100)
200-300 Swim
200 D/S by 25
(2-3) x 100 Pull. Increase effort as you get warm-up.
(2-3) x 100 Swim. Concentrate on even pace for 400/800.
Main 1 (300-500)
Pacing exercise:
200 timed. Moderate pace/100 that you can duplicate.
100 timed. As close to ½ time of 200 as possible.
100 timed. Same time as other 100.
Taper group:
100 timed. Distance pace.
50 timed. Fast
50 timed. Fast
Easy 100
Main 2 (200-800)
_ x (4 x 50) #1-3 at even pace, #4 faster. Rest 20-30 seconds and repeat.
Taper group: 50s at easy pace, concentrate on breakout after each push-off
Cool-Down
Easy Swim
Friday, May 7, Meter Pool
I'm never sure when I do time trials, but the swimmers seemed to like the exercise in pacing. This is a variation on Wednesday night's workout in the yard pool. I was able to combine the taper workout with the big workout.
Warm-Up (800-1100)
200-300 Swim
200 D/S by 25
(2-3) x 100 Pull. Increase effort as you get warm-up.
(2-3) x 100 Swim. Concentrate on even pace for 400/800.
Main 1 (300-500)
Pacing exercise:
200 timed. Moderate pace/100 that you can duplicate.
100 timed. As close to ½ time of 200 as possible.
100 timed. Same time as other 100.
Taper group:
100 timed. Distance pace.
50 timed. Fast
50 timed. Fast
Easy 100
Main 2 (200-800)
_ x (4 x 50) #1-3 at even pace, #4 faster. Rest 20-30 seconds and repeat.
Taper group: 50s at easy pace, concentrate on breakout after each push-off
Cool-Down
Easy Swim
