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, July 9, Meter Pool
Warm-Up (1000)
200 free swim
200 pull (100 w/ paddles, 10 w/o)
8 x 50 (4 kick, 2 kick/swim, 2 swim), choice. Fins ok.
100 pull w/ paddles, no wrist strap
100 swim w/ paddles
100 swim
Main (1100+)
Lanes 4-5: 3 x 100; Lanes 6-7: 3 x 75 (+25); Lane 8: 3 x 50 – get heartrate up to sprint
4 x 50 at 200 pace. On :50, :55, 1:05, 1:30, 2:00
Easy 50 or 100
2 x 100 on 4:00 at 200 pace. Do not have to be the same stroke. Lane 8: 1 x 100
Easy 50 or 100
2 x 50 on 2:30. Fast. Choice.
Cool-Down
100-300 easy swim or pull
Friday, July 9, Meter Pool
Warm-Up (1000)
200 free swim
200 pull (100 w/ paddles, 10 w/o)
8 x 50 (4 kick, 2 kick/swim, 2 swim), choice. Fins ok.
100 pull w/ paddles, no wrist strap
100 swim w/ paddles
100 swim
Main (1100+)
Lanes 4-5: 3 x 100; Lanes 6-7: 3 x 75 (+25); Lane 8: 3 x 50 – get heartrate up to sprint
4 x 50 at 200 pace. On :50, :55, 1:05, 1:30, 2:00
Easy 50 or 100
2 x 100 on 4:00 at 200 pace. Do not have to be the same stroke. Lane 8: 1 x 100
Easy 50 or 100
2 x 50 on 2:30. Fast. Choice.
Cool-Down
100-300 easy swim or pull
