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, July 7, Yard Pool
Warm-Up (900)
300 as: 4 x 75 (25 free/25 catch-up/25 free), rest 10-15 after each 75.
600 as: 8 x 75 (3 x 75 pull/2 x 75 swim/3 x 75 pull) 15 sec rest
Main (1800)
10 x 50 as: #1-4 drill/swim (#1-2 fingertip drag/swim, #2 4R-4L/swim, #5-7, #8-10 descend)
200 swim, increase effort on 2nd 100
4 x 100 swim on interval with 15 sec rest
100 swim, easy
3 x 100 swim, more effort that previous set
100 pull, easy
200 swim, negative split. Stop at 100 to get time.
Cool-Down (400)
~Fins on~
200-400 as: 50 kick/50 swim, continuous
Wednesday, July 7, Yard Pool
Warm-Up (900)
300 as: 4 x 75 (25 free/25 catch-up/25 free), rest 10-15 after each 75.
600 as: 8 x 75 (3 x 75 pull/2 x 75 swim/3 x 75 pull) 15 sec rest
Main (1800)
10 x 50 as: #1-4 drill/swim (#1-2 fingertip drag/swim, #2 4R-4L/swim, #5-7, #8-10 descend)
200 swim, increase effort on 2nd 100
4 x 100 swim on interval with 15 sec rest
100 swim, easy
3 x 100 swim, more effort that previous set
100 pull, easy
200 swim, negative split. Stop at 100 to get time.
Cool-Down (400)
~Fins on~
200-400 as: 50 kick/50 swim, continuous
