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, Yard Pool
This is essentially the same as the morning workout in the meter pool. Distances and intervals are a little different and in warm-up they did some breaststroke instead of backstroke.
Warm-Up (1000)
~Stop after each part to get lane together~
200 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
100-200 (25K / 25S)
100 Brst (50 pull, fly kick / 50 pull, free kick). Fly K start w/ shoulders. Fr K “fast hands.”
50-100 swim breaststroke with 3 count glide.
Main1 (800)
Intervals are for 30 seconds rest. 1:40, 1:55, 2:10, 2:30
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, Yard Pool
This is essentially the same as the morning workout in the meter pool. Distances and intervals are a little different and in warm-up they did some breaststroke instead of backstroke.
Warm-Up (1000)
~Stop after each part to get lane together~
200 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
100-200 (25K / 25S)
100 Brst (50 pull, fly kick / 50 pull, free kick). Fly K start w/ shoulders. Fr K “fast hands.”
50-100 swim breaststroke with 3 count glide.
Main1 (800)
Intervals are for 30 seconds rest. 1:40, 1:55, 2:10, 2:30
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.
