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.
Wed, Dec 8, Meter Pool
This is another workout from Tall Paul, except the warm-up. The 100s with fins and paddles was great. They liked the added speed, but got tired with the added effort.
Warm-Up (800)
300 Swim
200 Pull
200 (4 x 50 drill); #1 6 kick switch, #2 6 kick switch w/ 3 strokes, catch-up, glide 2
100 Swim
Main (1800)
300-600 (3-6 x 100), choice. You can mix it up.
Ln 4: 6x100 on 1:45, Ln 5: 5 x 100 on 2:05, Ln 4: 4 x 100 on 2:15, Ln 5: 4 x 100 on 2:20, Ln 8: 3 x 100 on 3:00
400 (8 x 50), kick. Odds easy, evens fast. I’ll start each lane.
600 (3-6 x 100), free with fins and paddles.
Ln 4: 6 x 100 on 1:35, Ln 5: 6 x 100 on 1:50, Ln 6: 4 x 100 on 2:00, Ln 7: 4 x 100 on 2:05, Ln 8: 3 x 100 on 2:45
200 (8 x 25). #1-2 build, #3-5 fast, #6-8 easy
Cool-Down
Easy swim
Wed, Dec 8, Meter Pool
This is another workout from Tall Paul, except the warm-up. The 100s with fins and paddles was great. They liked the added speed, but got tired with the added effort.
Warm-Up (800)
300 Swim
200 Pull
200 (4 x 50 drill); #1 6 kick switch, #2 6 kick switch w/ 3 strokes, catch-up, glide 2
100 Swim
Main (1800)
300-600 (3-6 x 100), choice. You can mix it up.
Ln 4: 6x100 on 1:45, Ln 5: 5 x 100 on 2:05, Ln 4: 4 x 100 on 2:15, Ln 5: 4 x 100 on 2:20, Ln 8: 3 x 100 on 3:00
400 (8 x 50), kick. Odds easy, evens fast. I’ll start each lane.
600 (3-6 x 100), free with fins and paddles.
Ln 4: 6 x 100 on 1:35, Ln 5: 6 x 100 on 1:50, Ln 6: 4 x 100 on 2:00, Ln 7: 4 x 100 on 2:05, Ln 8: 3 x 100 on 2:45
200 (8 x 25). #1-2 build, #3-5 fast, #6-8 easy
Cool-Down
Easy swim
