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, Sept 14
WARM-UP (900-1200)
200-400 Swim. Choice.
When the first person in your lane finishes, everyone stop to start the next part.
100 Swim. Count strokes. Choice.
100 Pull. Count strokes.
300-400 Pull. Each lane decide distance.
200 No fins. 25 drill/25 swim. Choice.
MAIN (1100-1300)
400 as 4 x 100 Free. Decide interval for 10-15 sec rest. Aerobic pace (not breathing hard).
200-400 (4 x 50. Descend 1-3. #4 is recovery. ) x 2
The 3 x 50 descend are the same stroke.
The 4th 50 is recovery and can be anything.
Set interval to give yourself time to descend.
300 as 6 x 50 (25 Drill/25 Swim), choice. Go 10 seconds after 2nd person finishes.
200 as 2 x 100 descend. Interval for 15 sec rest.
COOL-DOWN (100-200)
100-200 Easy swim.
Wed, Sept 14
WARM-UP (900-1200)
200-400 Swim. Choice.
When the first person in your lane finishes, everyone stop to start the next part.
100 Swim. Count strokes. Choice.
100 Pull. Count strokes.
300-400 Pull. Each lane decide distance.
200 No fins. 25 drill/25 swim. Choice.
MAIN (1100-1300)
400 as 4 x 100 Free. Decide interval for 10-15 sec rest. Aerobic pace (not breathing hard).
200-400 (4 x 50. Descend 1-3. #4 is recovery. ) x 2
The 3 x 50 descend are the same stroke.
The 4th 50 is recovery and can be anything.
Set interval to give yourself time to descend.
300 as 6 x 50 (25 Drill/25 Swim), choice. Go 10 seconds after 2nd person finishes.
200 as 2 x 100 descend. Interval for 15 sec rest.
COOL-DOWN (100-200)
100-200 Easy swim.