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 23, Meter Pool
I was over ambitious for them today. I put in an extra 500 for the two fastest lanes, but then they didn't have time for the last 300.
Everyone (300)
100 Swim, free
200 2 x (75 free/25 back)
Lanes 2-7 (2200-2700)
~Fins on~
300 4 x (50 free/25 free with head out, “Tarzan” or “Water Polo”)
400 (8 x 50 alternate 50 kick/50 swim)
~Fins off~
500 3 x 100 free, descend; 2 x 100 choice, descend (1:50, 2:00, 2:15, 2:30, 3:00).
Rest extra 30 sec between sets to regroup, if necessary.
***Lanes 4-5 only**
500 (300 swim, moderate, get time. Rest 30 sec. 200 swim get time. Avg faster on 200)
***
400 (200 pull, recovery to build; 200 swim, build)
300 (6 x 50, choice) 1:00, 1:05, 1:10, 1:20, 1:45)
200 (50 choice/50 swim)
100 Easy swim
Lane 8 (700-900)
This lane included those going to a meet in the next week or two, the older swimmers, and
a few swimmers new to the workout.
~Fins on~
100 (50 free/25 head out, “Tarzan” or “Water Polo”/25 free)
100-200 ((2-4) x 50 Alternate 50 kick/50 swim)
~Fins off~
200 2 x (2 x 50). 2 x 50 same stroke, descend. Each set can be different.
100-200 Pull, recovery
100-? 25s using the starting blocks; 50s if anyone wants to
100-200 Easy
Friday, July 23, Meter Pool
I was over ambitious for them today. I put in an extra 500 for the two fastest lanes, but then they didn't have time for the last 300.
Everyone (300)
100 Swim, free
200 2 x (75 free/25 back)
Lanes 2-7 (2200-2700)
~Fins on~
300 4 x (50 free/25 free with head out, “Tarzan” or “Water Polo”)
400 (8 x 50 alternate 50 kick/50 swim)
~Fins off~
500 3 x 100 free, descend; 2 x 100 choice, descend (1:50, 2:00, 2:15, 2:30, 3:00).
Rest extra 30 sec between sets to regroup, if necessary.
***Lanes 4-5 only**
500 (300 swim, moderate, get time. Rest 30 sec. 200 swim get time. Avg faster on 200)
***
400 (200 pull, recovery to build; 200 swim, build)
300 (6 x 50, choice) 1:00, 1:05, 1:10, 1:20, 1:45)
200 (50 choice/50 swim)
100 Easy swim
Lane 8 (700-900)
This lane included those going to a meet in the next week or two, the older swimmers, and
a few swimmers new to the workout.
~Fins on~
100 (50 free/25 head out, “Tarzan” or “Water Polo”/25 free)
100-200 ((2-4) x 50 Alternate 50 kick/50 swim)
~Fins off~
200 2 x (2 x 50). 2 x 50 same stroke, descend. Each set can be different.
100-200 Pull, recovery
100-? 25s using the starting blocks; 50s if anyone wants to
100-200 Easy
