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 16, Meter Pool
This is one of my favorite workouts. The only intervals are at the end. All of the stroke count really helps, but the swimmers get muscle fatigue. The muscle fatigue is from using back muscles that they don't usally engage.
Warm-Up (1000)
100-300 Swim
200-300 Pull
8 x 50 alternate 50 Kick/50 Swim. Determine interval by Kick+10.
Main (1300-1600)
200 No fins. Count strokes. 2 x 25 chg 3; 2 x 25 catch-up, 2 x 25 almost catch-up, 2 x 25 swim
100 Count 4 x 25 any stroke. Try at least 1 non-free.
Everyone should know their stroke count for 25.
350 50-75-100-75-50. Swim. Try to hold stroke count low.
350 50-75-100-75-50. Pull. Try to hold stroke count. No paddles.
Ln 4: 6 x 100 on 1:40
Ln 5: 5 x 100 on 1:50
Ln 6: 4 x 100 on 2:05
Ln 7: (3 or 4) x 100 on 2:15 (Non-free can go 3 x 50 non-free, 1 x 100 free.)
Ln 8: 3 x 100 on 3:30
Cool-Down (200)
4 x 50 Easy
Friday, July 16, Meter Pool
This is one of my favorite workouts. The only intervals are at the end. All of the stroke count really helps, but the swimmers get muscle fatigue. The muscle fatigue is from using back muscles that they don't usally engage.
Warm-Up (1000)
100-300 Swim
200-300 Pull
8 x 50 alternate 50 Kick/50 Swim. Determine interval by Kick+10.
Main (1300-1600)
200 No fins. Count strokes. 2 x 25 chg 3; 2 x 25 catch-up, 2 x 25 almost catch-up, 2 x 25 swim
100 Count 4 x 25 any stroke. Try at least 1 non-free.
Everyone should know their stroke count for 25.
350 50-75-100-75-50. Swim. Try to hold stroke count low.
350 50-75-100-75-50. Pull. Try to hold stroke count. No paddles.
Ln 4: 6 x 100 on 1:40
Ln 5: 5 x 100 on 1:50
Ln 6: 4 x 100 on 2:05
Ln 7: (3 or 4) x 100 on 2:15 (Non-free can go 3 x 50 non-free, 1 x 100 free.)
Ln 8: 3 x 100 on 3:30
Cool-Down (200)
4 x 50 Easy
