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.
Monday, Dec 13
Warm-up (1100)
200 Swim, free
400 (4 x 100, rest 10-15 sec, 50 Kick/50 Swim). #1 fr or ***; #2 back; #3 free or fly; #4 free
100 Swim. IM or choice
300 Pull (100 free w/ glide; 50 back; 50 br or br/fr; 100 free)
100 Swim, choice
Main (1400)
100 (2 x 50 on :55, 1:00, 1:10, 1:15, 1:45). Think about 200 pace.
200 (4 x 50, keep times as close as possible, about 30 sec rest). 1:10, 1:15, 1:25, 1:30, 1:50.
150 Recovery (25 L only/25 R only/50 3R-3L/50 3R-3-3L)
200 (4 x 50, as even as possible w/ 20 sec rest). 1:00, 1:05, 1:15, 1:20, 1:40.
150 Recovery (50 catch-up/50 almost c.u./50 glide 2)
200 (4 x 50 even pace with 10 sec rest). :50, :55, 1:05, 1:10, 1:30. This is not easy!
200 Recovery. Easy pull.
200 (4 x 25 choice on :40, :45, :50, :50, :55); 2 x 50 same stroke, choice)
Cool-Down (100-300)
50 Drill or Kick/50 Swim
Monday, Dec 13
Warm-up (1100)
200 Swim, free
400 (4 x 100, rest 10-15 sec, 50 Kick/50 Swim). #1 fr or ***; #2 back; #3 free or fly; #4 free
100 Swim. IM or choice
300 Pull (100 free w/ glide; 50 back; 50 br or br/fr; 100 free)
100 Swim, choice
Main (1400)
100 (2 x 50 on :55, 1:00, 1:10, 1:15, 1:45). Think about 200 pace.
200 (4 x 50, keep times as close as possible, about 30 sec rest). 1:10, 1:15, 1:25, 1:30, 1:50.
150 Recovery (25 L only/25 R only/50 3R-3L/50 3R-3-3L)
200 (4 x 50, as even as possible w/ 20 sec rest). 1:00, 1:05, 1:15, 1:20, 1:40.
150 Recovery (50 catch-up/50 almost c.u./50 glide 2)
200 (4 x 50 even pace with 10 sec rest). :50, :55, 1:05, 1:10, 1:30. This is not easy!
200 Recovery. Easy pull.
200 (4 x 25 choice on :40, :45, :50, :50, :55); 2 x 50 same stroke, choice)
Cool-Down (100-300)
50 Drill or Kick/50 Swim
