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.
Monday, July 12, Meter Pool
This is a great workout! Everyone liked the challenge. Even if they missed the interval at some point, they felt good about it.
Warm-Up (1100-1300)
400 as (50, 100, 50, 200). Get lane together after each part.
300 as 4 x (25K/25D/25S). Continuous, fins ok.
300 as 12 x 25 (fins ok for 1-8) #1 fly 3R-3L, #2 butter/flutter, #3 free count strokes,
#4 back chg 6 w/3, #5 back, #6 free count, #7 *** arms w/ fly kick,
#8 *** arms w/ fr kick, fins off, #9 ***, #10 free count, #11-#12 free
100-300 Swim
Main (1000)
5 x (2 x 100). Take 20-30 sec between groups of 2. If you miss the interval, wait and go 50.
Ln 4, Ln 5, Ln 6, Ln7,
1:45 1:55 2:10 2:20 non
1:40 1:50 2:05 2:15 non/fr
1:35 1:45 2:00 2:10 fr
1:30 1:40 1:55 2:05 fr
1:25 1:35 1:50 2:00 fr
Ln 8: 2:50, 2:45, 2:40, 2:35
Cool-Down (100-300)
100-300 Pull
Monday, July 12, Meter Pool
This is a great workout! Everyone liked the challenge. Even if they missed the interval at some point, they felt good about it.
Warm-Up (1100-1300)
400 as (50, 100, 50, 200). Get lane together after each part.
300 as 4 x (25K/25D/25S). Continuous, fins ok.
300 as 12 x 25 (fins ok for 1-8) #1 fly 3R-3L, #2 butter/flutter, #3 free count strokes,
#4 back chg 6 w/3, #5 back, #6 free count, #7 *** arms w/ fly kick,
#8 *** arms w/ fr kick, fins off, #9 ***, #10 free count, #11-#12 free
100-300 Swim
Main (1000)
5 x (2 x 100). Take 20-30 sec between groups of 2. If you miss the interval, wait and go 50.
Ln 4, Ln 5, Ln 6, Ln7,
1:45 1:55 2:10 2:20 non
1:40 1:50 2:05 2:15 non/fr
1:35 1:45 2:00 2:10 fr
1:30 1:40 1:55 2:05 fr
1:25 1:35 1:50 2:00 fr
Ln 8: 2:50, 2:45, 2:40, 2:35
Cool-Down (100-300)
100-300 Pull
