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, Yard Pool
Warm-Up (900)
300 Swim. Everyone stop together.
2 x 200 Pull. #1 easy, #2 a little faster.
200 Swim
Main (1100-1700)
•(3-4) x 100, relatively easy. Find a pace you can maintain. Plenty of rest.
On 1:30, 1:50, 2:00, 2:10, 2:20
• (3-4) x 100 on a shorter interval. If the 1st interval gave you 15 sec rest, reduce it by 5 sec.
• (3-4) x 100 on even shorter interval. Reduce last interval by another 5 sec.
It’s okay if you can’t make the interval for all 100s. We are trying to determine what you can do.
4 x 25 Count strokes. Think about push-off and streamline.
• (1-4) x 100. Challenge. Reduce interval another 5 sec. See how many you can do.
Cool Down (100-200)
(2-4) x 50 Easy swim
Note: This workout was a good one. Swimmers accepted the challenge to go faster than usual with less rest.
Wed, Aug 25, Yard Pool
Warm-Up (900)
300 Swim. Everyone stop together.
2 x 200 Pull. #1 easy, #2 a little faster.
200 Swim
Main (1100-1700)
•(3-4) x 100, relatively easy. Find a pace you can maintain. Plenty of rest.
On 1:30, 1:50, 2:00, 2:10, 2:20
• (3-4) x 100 on a shorter interval. If the 1st interval gave you 15 sec rest, reduce it by 5 sec.
• (3-4) x 100 on even shorter interval. Reduce last interval by another 5 sec.
It’s okay if you can’t make the interval for all 100s. We are trying to determine what you can do.
4 x 25 Count strokes. Think about push-off and streamline.
• (1-4) x 100. Challenge. Reduce interval another 5 sec. See how many you can do.
Cool Down (100-200)
(2-4) x 50 Easy swim
Note: This workout was a good one. Swimmers accepted the challenge to go faster than usual with less rest.
