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.
Monday, Oct 4, Meter Pool
Warm-Up (600)
300 Swim
300 25K/25D/25S
Main (1400-1700)
500 as 5 x 100 Pull, gradually build effort and speed. This is a transition set from WU to Main.
Intervals: 1:45, 1:55, 2:05, 2:15, 3:00
400 as 8 x 50 (descend 1-3, 4 easy) x 2. Descend are same stroke. Easy is choice.
Intervals: 1:00, 1:05, 1:15, 1:20, 1:45
300 (100 ***/100 back/100 free). Continuous, recovery. Can do 3 x 100 IM, 300 IM (75 or each stroke, or 75 free/25 non-free
200 as 2x 50, 1 x 100 Swim. Fast. Choice. Interval for 50s: 2:00 (everyone)
200-300 Easy swim, choice (if time).
Cool-Down (100-300)
100-200 as 25 Kick/25 Swim
4 x 25 Count strokes, choice
Monday, Oct 4, Meter Pool
Warm-Up (600)
300 Swim
300 25K/25D/25S
Main (1400-1700)
500 as 5 x 100 Pull, gradually build effort and speed. This is a transition set from WU to Main.
Intervals: 1:45, 1:55, 2:05, 2:15, 3:00
400 as 8 x 50 (descend 1-3, 4 easy) x 2. Descend are same stroke. Easy is choice.
Intervals: 1:00, 1:05, 1:15, 1:20, 1:45
300 (100 ***/100 back/100 free). Continuous, recovery. Can do 3 x 100 IM, 300 IM (75 or each stroke, or 75 free/25 non-free
200 as 2x 50, 1 x 100 Swim. Fast. Choice. Interval for 50s: 2:00 (everyone)
200-300 Easy swim, choice (if time).
Cool-Down (100-300)
100-200 as 25 Kick/25 Swim
4 x 25 Count strokes, choice