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, Nov 12, Meter Pool
I intended the 3 x 50 and 1 x 100 to be non-free, but I didn't insist. I was pleased when almost everyone did non-free or a combination on the second set of 50s. Several swimmers commented that they liked the variety in this workout.
Warm-Up (500-900)
100-300 Swim
~Get everyone together~
200-300 (6 x 50) #1 glide, #2 elbow up for catch, #3 roll into the stroke, #4-6 practice
200-300 Nice and easy pull. Think about stroke.
Main (1200-1500)
200-300 (2-3) x 100 on 1:45, 1:55, 2:05, 2:15, 2:50 at “cruise” pace. Free.
~Choice~
3 x 50 on 1:05, 1:15, 1:20, 1:45
1 x 100 at same pace
~Fins ok~
200-300 (25 Kick/25 Swim)
~Fins off
~ Choice~
3 x 50 on 1:05, 1:15, 1:20, 1:45
1 x 100 at same pace
100 easy swim
200-300 (2-3) x 100 on 1:45, 1:55, 2:05, 2:15, 2:50 at “cruise” pace. Free.
Cool Down (100-200)
Easy pull
Friday, Nov 12, Meter Pool
I intended the 3 x 50 and 1 x 100 to be non-free, but I didn't insist. I was pleased when almost everyone did non-free or a combination on the second set of 50s. Several swimmers commented that they liked the variety in this workout.
Warm-Up (500-900)
100-300 Swim
~Get everyone together~
200-300 (6 x 50) #1 glide, #2 elbow up for catch, #3 roll into the stroke, #4-6 practice
200-300 Nice and easy pull. Think about stroke.
Main (1200-1500)
200-300 (2-3) x 100 on 1:45, 1:55, 2:05, 2:15, 2:50 at “cruise” pace. Free.
~Choice~
3 x 50 on 1:05, 1:15, 1:20, 1:45
1 x 100 at same pace
~Fins ok~
200-300 (25 Kick/25 Swim)
~Fins off
~ Choice~
3 x 50 on 1:05, 1:15, 1:20, 1:45
1 x 100 at same pace
100 easy swim
200-300 (2-3) x 100 on 1:45, 1:55, 2:05, 2:15, 2:50 at “cruise” pace. Free.
Cool Down (100-200)
Easy pull
