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.
Wed, Aug 25, Meter Pool
Warm-Up (1100)
•300 Swim
~Everyone stop together. Put on fins.~
•(2-4) x 100 25 Drill/25 Swim. #1 Almost catch-up; #2 3R arm only/3L arm only;
#3 One arm, opposite breathe, #4 Chg 3 with 3 strokes (get on side).
•150 Kick (50 on side, 50 with brd, 50 on back)
•150 Swim (1st 50 with fins, exaggerate roll; 100 w/o fins, keep that roll)
•100 (4 x 25 Sprint on :45, :50, :55)
Main (1300)
(6-8) x 50 Free. Longer rest means to go fast. Choice.
On 1:10, 1:20, 1:30, 1:45.
(3-4) x 100 Pull. Free. On 1:40, 1:50, 2:05, 2:15, 2:50.
4 x 50. Non-free or 25 non/25 free. On same interval as above.
100-200 Swim. Recovery. Think about streamline push-offs with kicking to flags.
1 x 100 FAST. Choice. I will time you. Several minutes rest.
Cool-Down (100-200)
4 x 25, easy
Note: It seems like everyone was dreading being timed at the end of the workout. As it turned out, however, almost everyone was surprised at how fast they were.
Wed, Aug 25, Meter Pool
Warm-Up (1100)
•300 Swim
~Everyone stop together. Put on fins.~
•(2-4) x 100 25 Drill/25 Swim. #1 Almost catch-up; #2 3R arm only/3L arm only;
#3 One arm, opposite breathe, #4 Chg 3 with 3 strokes (get on side).
•150 Kick (50 on side, 50 with brd, 50 on back)
•150 Swim (1st 50 with fins, exaggerate roll; 100 w/o fins, keep that roll)
•100 (4 x 25 Sprint on :45, :50, :55)
Main (1300)
(6-8) x 50 Free. Longer rest means to go fast. Choice.
On 1:10, 1:20, 1:30, 1:45.
(3-4) x 100 Pull. Free. On 1:40, 1:50, 2:05, 2:15, 2:50.
4 x 50. Non-free or 25 non/25 free. On same interval as above.
100-200 Swim. Recovery. Think about streamline push-offs with kicking to flags.
1 x 100 FAST. Choice. I will time you. Several minutes rest.
Cool-Down (100-200)
4 x 25, easy
Note: It seems like everyone was dreading being timed at the end of the workout. As it turned out, however, almost everyone was surprised at how fast they were.
