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.
I will be in Puerto Rico for LC Nationals.
Karen, who coaches Tues/Thurs mornings is covering all of the workouts except Wed, Aug 11, at the yard pool. I prepared the workout below and one of the lifeguards will supervise. I printed out the warm-up and the main set for each lane in large print.
Wednesday, Aug 11, Yard Pool
Warm-Up (1100)
100-200 Swim
300 as 4 x (25 drill/75 swim). Continuous. Drills: catch-up, 3 rt only/3 lft only. Repeat drills.
2 x 200 Pull. Long and smooth. Rest 15-20 between 200s.
4 x 25 Count strokes, swim
4 x 25 Count strokes, pull. No paddles.
Main (1500)
300 Swim. (Swim 200 easy. Stop long enough to read the clock. Time yourself on last 100.)
2 x 100 Descend. 2nd 100 should be faster than last 100 of 300. On 1:30, 1:40 or 1:45,
1:55, 2:00 or 2:10, 2:15 or 2:20. Pick an interval to have 10-15 sec rest.
100 Easy. Recovery.
300 as (100 Pull, 100 Swim, 100 Pull). No paddles on pull. Stop just long enough to deal w/ buoy.
4 x 50 on :50, :55, 1:00, 1:10, 1:15. Pick interval for 10 sec rest.
100 choice. Good effort. Time yourself.
300 as:
2 x 25 Easy, recovery from fast 100.
8 x 25 Odd fast, even easy. Time yourself. Clocks are not together, but you can compare times.
Rest 10-15 sec.
2 x 25 Count strokes
Cool-Down
If time, easy 100-200
I will be in Puerto Rico for LC Nationals.
Karen, who coaches Tues/Thurs mornings is covering all of the workouts except Wed, Aug 11, at the yard pool. I prepared the workout below and one of the lifeguards will supervise. I printed out the warm-up and the main set for each lane in large print.
Wednesday, Aug 11, Yard Pool
Warm-Up (1100)
100-200 Swim
300 as 4 x (25 drill/75 swim). Continuous. Drills: catch-up, 3 rt only/3 lft only. Repeat drills.
2 x 200 Pull. Long and smooth. Rest 15-20 between 200s.
4 x 25 Count strokes, swim
4 x 25 Count strokes, pull. No paddles.
Main (1500)
300 Swim. (Swim 200 easy. Stop long enough to read the clock. Time yourself on last 100.)
2 x 100 Descend. 2nd 100 should be faster than last 100 of 300. On 1:30, 1:40 or 1:45,
1:55, 2:00 or 2:10, 2:15 or 2:20. Pick an interval to have 10-15 sec rest.
100 Easy. Recovery.
300 as (100 Pull, 100 Swim, 100 Pull). No paddles on pull. Stop just long enough to deal w/ buoy.
4 x 50 on :50, :55, 1:00, 1:10, 1:15. Pick interval for 10 sec rest.
100 choice. Good effort. Time yourself.
300 as:
2 x 25 Easy, recovery from fast 100.
8 x 25 Odd fast, even easy. Time yourself. Clocks are not together, but you can compare times.
Rest 10-15 sec.
2 x 25 Count strokes
Cool-Down
If time, easy 100-200
