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, Oct 8, Meter Pool
This turned out to be a great workout. At first the swimmers groaned, but they ended up feeling good about their workout. As we got near the end, I cut some parts for slower lanes.
Warm-Up (800)
300 Swim
200 Pull
100 Drill
100-200 Swim
Main (1500)
4 x 50 descending interval. Ln 4: 1:00, :55, :50, :45; Ln 5: 1:05, 1:00, :55, :50;
Ln 6: 1:10, 1:05, 1:00, :55; Ln 7: 1:15, 1:10, 1:05, 1:00; Ln 8: 1:50, 1:45, 1:40, 1:35
1 x 100 easy
4 x 50 descending interval. Start 5 sec faster. L4: :55; L5:1:00; L6: 1:05; L7: 1:10; L8: 1:45
2 x 100 descending interval. L4: 1:30, 1:25; L5: 1:45, 1:40; L6: 2:00, 1:55
L7: 2:15, 2:10; L8: 2:50, 2:45
Rest 1-2 min.
2 x 100 descending interval. Start 5 sec faster. L4: 1:25, L5: 1:40, L6: 1:55,
L7: 2:10, L8: 2:45
3 x 100 descending interval. Decide together on starting interval.
3 x 50 descending interval.
1 x 50 easy
1 x 100 fast
Cool-Down (300)
100 easy swim
Easy 100-200 pull
Friday, Oct 8, Meter Pool
This turned out to be a great workout. At first the swimmers groaned, but they ended up feeling good about their workout. As we got near the end, I cut some parts for slower lanes.
Warm-Up (800)
300 Swim
200 Pull
100 Drill
100-200 Swim
Main (1500)
4 x 50 descending interval. Ln 4: 1:00, :55, :50, :45; Ln 5: 1:05, 1:00, :55, :50;
Ln 6: 1:10, 1:05, 1:00, :55; Ln 7: 1:15, 1:10, 1:05, 1:00; Ln 8: 1:50, 1:45, 1:40, 1:35
1 x 100 easy
4 x 50 descending interval. Start 5 sec faster. L4: :55; L5:1:00; L6: 1:05; L7: 1:10; L8: 1:45
2 x 100 descending interval. L4: 1:30, 1:25; L5: 1:45, 1:40; L6: 2:00, 1:55
L7: 2:15, 2:10; L8: 2:50, 2:45
Rest 1-2 min.
2 x 100 descending interval. Start 5 sec faster. L4: 1:25, L5: 1:40, L6: 1:55,
L7: 2:10, L8: 2:45
3 x 100 descending interval. Decide together on starting interval.
3 x 50 descending interval.
1 x 50 easy
1 x 100 fast
Cool-Down (300)
100 easy swim
Easy 100-200 pull
