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.
Friday, Sept 24, Meter Pool
This is the same as the workout from Wed evening.
Warm-Up (1000)
400 Swim
200 Kick
(6-8) x 50 D/S, choice
Lane 8 (preparing for a meet)
200 Swim, 200 Kick, 8 x 25 (Kick ½ way, swim rest, choice)
Main (1000-1400)
(10 -14) x 100. Longer interval to allow changing of equipment. No breaks.
Ln 4 on 1:45
4 x 100 Pull, paddles optional
4 x 100 Swim
6 x 100 See below
Ln 5 on 2:00
4 x 100 Pull, paddles optional
3 x 100 Swim
6 x 100 See below
Ln 3 on 2:15; Ln 2 on 2:20
3 x 100 Pull, paddles optional
3 x 100 Swim
6 x 100 See below
#1 Pull, with buoy, no paddles
#2 Pull with buoy and paddles
#3 Swim with paddles
#4 Swim with paddles and fins
#5 Swim with fins
#6 Swim
Lane 8 (going to meet)
Pick a stroke (will do this twice):
4 x 25, 2 x 50 (I’ll time)
Cool-Down (200-500)
8 x 25 (2 of each stroke or choice)
200 swim
2 x 50 swim
Friday, Sept 24, Meter Pool
This is the same as the workout from Wed evening.
Warm-Up (1000)
400 Swim
200 Kick
(6-8) x 50 D/S, choice
Lane 8 (preparing for a meet)
200 Swim, 200 Kick, 8 x 25 (Kick ½ way, swim rest, choice)
Main (1000-1400)
(10 -14) x 100. Longer interval to allow changing of equipment. No breaks.
Ln 4 on 1:45
4 x 100 Pull, paddles optional
4 x 100 Swim
6 x 100 See below
Ln 5 on 2:00
4 x 100 Pull, paddles optional
3 x 100 Swim
6 x 100 See below
Ln 3 on 2:15; Ln 2 on 2:20
3 x 100 Pull, paddles optional
3 x 100 Swim
6 x 100 See below
#1 Pull, with buoy, no paddles
#2 Pull with buoy and paddles
#3 Swim with paddles
#4 Swim with paddles and fins
#5 Swim with fins
#6 Swim
Lane 8 (going to meet)
Pick a stroke (will do this twice):
4 x 25, 2 x 50 (I’ll time)
Cool-Down (200-500)
8 x 25 (2 of each stroke or choice)
200 swim
2 x 50 swim
