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 26, Yard Pool
Warm-Up (1000)
100-300 Swim, choice
200 (25 c.u./25 swim/25 3R-3-3L/25 swim)
300 (3 groups of 2 x 50); the two fifties should be the same speed.
~fins ok~
100 kick, choice, with a board
100 kick, choice, no board
Main 1 (600-900)
(2-3) x 100 Pull, keep each 100 the same time. On 1:40, 1:50, 2:05, 2:15, 2:30
(2-3) x 100 Swim, keep each 100 the same time. Same interval.
(2-3) x 50 Pull. Same time. On :55, 1:00, 1:05, 1:10, 1:30
(2-3) x 50 Swim. Same time. Same interval.
Main 2 (200)
Contest! Who can swim 4 x 50 with the same time? I’ll subtract the fastest and slowest, who has the least variation?
Three groups.
Cool-Down (300)
4 x (25 k/ 25 d/ 25 s)
Monday, July 26, Yard Pool
Warm-Up (1000)
100-300 Swim, choice
200 (25 c.u./25 swim/25 3R-3-3L/25 swim)
300 (3 groups of 2 x 50); the two fifties should be the same speed.
~fins ok~
100 kick, choice, with a board
100 kick, choice, no board
Main 1 (600-900)
(2-3) x 100 Pull, keep each 100 the same time. On 1:40, 1:50, 2:05, 2:15, 2:30
(2-3) x 100 Swim, keep each 100 the same time. Same interval.
(2-3) x 50 Pull. Same time. On :55, 1:00, 1:05, 1:10, 1:30
(2-3) x 50 Swim. Same time. Same interval.
Main 2 (200)
Contest! Who can swim 4 x 50 with the same time? I’ll subtract the fastest and slowest, who has the least variation?
Three groups.
Cool-Down (300)
4 x (25 k/ 25 d/ 25 s)
