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, Nov 10, Meter Pool
This turned out to be a great workout. By descending each set, many of the inexperienced swimmers found their anarobic threshold. It was interesting to discuss how a few seconds per 100 made a huge difference. Distance swimmers need to know how fast they can go and not go into oxygen debt.
Warm-Up (800)
~Stop after each 100 to get lane together~
100 Swim free
100 (25 catch-up / 25 swim)
100 Swim free
100 (25 3R only-3-3L only / 25 swim) back or free
100 Swim free or back
100 Kick
100-200 (25K / 25S)
Main1 (800)
Intervals are for 30 seconds rest. 1:50, 2:00, 2:10, 2:20, 2:30, 3:00
4 x 100 Comfortable pace Lane 8: start with 3 x 100
3 x 100 A little faster Each group descends. Keep pace w/in group
2 x 100 faster still
1 x 100 Very fast
Main2 (500)
10 x 50 in groups of 2. May swim free, non-free, pull or kick.
Intervals are 1:00, 1:05, 1:15, 1:15, 1:45.
Cool-Down
Easy swim or pull.
Wednesday, Nov 10, Meter Pool
This turned out to be a great workout. By descending each set, many of the inexperienced swimmers found their anarobic threshold. It was interesting to discuss how a few seconds per 100 made a huge difference. Distance swimmers need to know how fast they can go and not go into oxygen debt.
Warm-Up (800)
~Stop after each 100 to get lane together~
100 Swim free
100 (25 catch-up / 25 swim)
100 Swim free
100 (25 3R only-3-3L only / 25 swim) back or free
100 Swim free or back
100 Kick
100-200 (25K / 25S)
Main1 (800)
Intervals are for 30 seconds rest. 1:50, 2:00, 2:10, 2:20, 2:30, 3:00
4 x 100 Comfortable pace Lane 8: start with 3 x 100
3 x 100 A little faster Each group descends. Keep pace w/in group
2 x 100 faster still
1 x 100 Very fast
Main2 (500)
10 x 50 in groups of 2. May swim free, non-free, pull or kick.
Intervals are 1:00, 1:05, 1:15, 1:15, 1:45.
Cool-Down
Easy swim or pull.
