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, June 9, Meter Pool
This workout was very successful. Swimmers couldn't believe they had gone 16 x 100 because there was specific instruction for each set.
Warm-Up (800-1000)
200-300 Swim
200 Kick
200-300 Pull
200 as 25 Drill/25 Swim, choice
Main (1600)
4 x 100 aerobic, not out of breath
~rest 20-30 between sets~
4 x 100 at aerobic threshold; faster than 1st set, not all out
4 x 100 pull, aerobic threshold
2 x (2 x 100). Descend 2, descend 2. Should get tired on 2nd 100.
Cool-Down (400)
300 as 25K/25D/25S
100 easy swim
Wednesday, June 9, Meter Pool
This workout was very successful. Swimmers couldn't believe they had gone 16 x 100 because there was specific instruction for each set.
Warm-Up (800-1000)
200-300 Swim
200 Kick
200-300 Pull
200 as 25 Drill/25 Swim, choice
Main (1600)
4 x 100 aerobic, not out of breath
~rest 20-30 between sets~
4 x 100 at aerobic threshold; faster than 1st set, not all out
4 x 100 pull, aerobic threshold
2 x (2 x 100). Descend 2, descend 2. Should get tired on 2nd 100.
Cool-Down (400)
300 as 25K/25D/25S
100 easy swim
