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.
Wednesday, Oct 13, Meter Pool
Warm-Up (1000)
200-300 Swim
300 (25K/25D/25S)
100 Swim, choice, with fins
~Get lane together~
4 x 50 Kick on 1:10, 1:20. Decide interval after 1st 50K.
100 Kick
~Fins Off~
100 Swim (at least 25 should be breaststroke)
►Main (1600) for Lanes 4-6
400 Swim. Do open turn on each 100 to check time/pace.
400 (50 one arm/50 swim; 50 3R-3L/50 swim; 50 3R-3-3L/50 swim; 100 swim)
300 Pull (150 with paddles/150 with no paddles)
300 Swim. Do open turn on each 100 to check time/pace.
4 x 50 Descend 1-3, #4 easy
►Main (800) for Lanes 7-8
200 Swim. Do open turn at 100 to check time/pace.
200 (25 one arm, switch ½ way/25 swim; 25 3R-3L/25 swim; 25 3R-3-3L/25 swim; 50 swim)
200 Pull (100 with paddles/100 w/o paddles).
4 x 50 Descend 1-3, #4 easy
Cool-Down (100)
4 x 25 choice, count strokes.
Wednesday, Oct 13, Meter Pool
Warm-Up (1000)
200-300 Swim
300 (25K/25D/25S)
100 Swim, choice, with fins
~Get lane together~
4 x 50 Kick on 1:10, 1:20. Decide interval after 1st 50K.
100 Kick
~Fins Off~
100 Swim (at least 25 should be breaststroke)
►Main (1600) for Lanes 4-6
400 Swim. Do open turn on each 100 to check time/pace.
400 (50 one arm/50 swim; 50 3R-3L/50 swim; 50 3R-3-3L/50 swim; 100 swim)
300 Pull (150 with paddles/150 with no paddles)
300 Swim. Do open turn on each 100 to check time/pace.
4 x 50 Descend 1-3, #4 easy
►Main (800) for Lanes 7-8
200 Swim. Do open turn at 100 to check time/pace.
200 (25 one arm, switch ½ way/25 swim; 25 3R-3L/25 swim; 25 3R-3-3L/25 swim; 50 swim)
200 Pull (100 with paddles/100 w/o paddles).
4 x 50 Descend 1-3, #4 easy
Cool-Down (100)
4 x 25 choice, count strokes.