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, OCTOBER 9, Meter Pool
I wrote this workout for a substitute coach.
Warm-Up (800)
200 Swim
200 as 50 Catch-Up / 150 Swim
~FINS ON~
25 Change 6
100 Drill 25 Change 6 with 3 strokes
25 Change 3
25 Change 3 with 3 strokes
100 Swim, with fins
4 x 50 Kick, choice, rest 10-15 seconds
Main #1 (1350)
200 Pull
5 x 50 #1-3 moderate, same pace
#4 fast
#5 easy/recovery
200 Swim
5 x 50 Same as above
200 Pull or Swim (your choice)
5 x 50 Same as above
Lanes 4, 5 should be able to do Main #2.
The other lanes should use the 4 x 75 below as cool-down.
Main #2 (400)
4 x 75 (25 K/25 D/25 S), fins okay
100 IM Swim (fly, back, ***, free), substitute free as necessary
Cool Down (200)
8 x 25 (odd count strokes, even easy)
Quick question as several coaches use the term "change"... Please enlighten me as to your usage. Thank you ever so.
FRIDAY, OCTOBER 9, Meter Pool
I wrote this workout for a substitute coach.
Warm-Up (800)
200 Swim
200 as 50 Catch-Up / 150 Swim
~FINS ON~
25 Change 6
100 Drill 25 Change 6 with 3 strokes
25 Change 3
25 Change 3 with 3 strokes
100 Swim, with fins
4 x 50 Kick, choice, rest 10-15 seconds
Main #1 (1350)
200 Pull
5 x 50 #1-3 moderate, same pace
#4 fast
#5 easy/recovery
200 Swim
5 x 50 Same as above
200 Pull or Swim (your choice)
5 x 50 Same as above
Lanes 4, 5 should be able to do Main #2.
The other lanes should use the 4 x 75 below as cool-down.
Main #2 (400)
4 x 75 (25 K/25 D/25 S), fins okay
100 IM Swim (fly, back, ***, free), substitute free as necessary
Cool Down (200)
8 x 25 (odd count strokes, even easy)
Quick question as several coaches use the term "change"... Please enlighten me as to your usage. Thank you ever so.