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, Aug 2, Meter Pool
This is an adaptation of a taper workout that I did on Saturday. I have increased the distance for those not tapering.
Warm-Up (1100)
200 Swim
200 Pull
200 Kick
500 (10 x 50). No fins.
#1-2 (25 Chg with 3 / 25 Swim), #3-6 D/S, choice, #7-8 Kick 1st ½ of each length, swim rest, #9-10 Swim, build. Keep lane together with 15-20 seconds rest.
Main (600-1400)
200 or 600 (Taper: 8 x 25 Swim, sprint.) Others: 8 x 75 on 1:20, 1:30, 1:40, 1:50, 2:00.
#1-4 choice, mix it up. #5-8 free.
400-800 (Taper: 8 x 50. Odds sprint; Evens easy). Others: (6-8) x 100
Try to descend 1-3, 4-6 (faster), 7-8 (even faster). On 1:40, 1:50, 2:05, 2:15, 2:45
Cool-Down (100-200)
Easy 100-200 swim or pull.
Monday, Aug 2, Meter Pool
This is an adaptation of a taper workout that I did on Saturday. I have increased the distance for those not tapering.
Warm-Up (1100)
200 Swim
200 Pull
200 Kick
500 (10 x 50). No fins.
#1-2 (25 Chg with 3 / 25 Swim), #3-6 D/S, choice, #7-8 Kick 1st ½ of each length, swim rest, #9-10 Swim, build. Keep lane together with 15-20 seconds rest.
Main (600-1400)
200 or 600 (Taper: 8 x 25 Swim, sprint.) Others: 8 x 75 on 1:20, 1:30, 1:40, 1:50, 2:00.
#1-4 choice, mix it up. #5-8 free.
400-800 (Taper: 8 x 50. Odds sprint; Evens easy). Others: (6-8) x 100
Try to descend 1-3, 4-6 (faster), 7-8 (even faster). On 1:40, 1:50, 2:05, 2:15, 2:45
Cool-Down (100-200)
Easy 100-200 swim or pull.