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, Yard Pool
Warm-up (1100)
300 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
300 Pull (100 free w/ glide; 50 back; 25 br; 25 br or fr; 100 free)
2 x 50 on :50, :55, 1:00, 1:10 Think about a pace for a 200. Choice
Main (1600)
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). 1:05,1:10,1:15, 1:20
100 Recovery (25 catch-up/25 swim)
200 (4 x 50, as even as possible w/ 20 sec rest). :55, 1:00, 1:05, 1:15
100 Recovery (4 x 25 count strokes)
200 (4 x 50 even pace with 10 sec rest). :45, :50, :55, 1:05
200 Recovery. Easy pull.
500 (10 x 50 at 500 pace)
Cool-Down (100-300)
Easy swim or 25 D/ 25 S
Monday, Dec 13, Yard Pool
Warm-up (1100)
300 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
300 Pull (100 free w/ glide; 50 back; 25 br; 25 br or fr; 100 free)
2 x 50 on :50, :55, 1:00, 1:10 Think about a pace for a 200. Choice
Main (1600)
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). 1:05,1:10,1:15, 1:20
100 Recovery (25 catch-up/25 swim)
200 (4 x 50, as even as possible w/ 20 sec rest). :55, 1:00, 1:05, 1:15
100 Recovery (4 x 25 count strokes)
200 (4 x 50 even pace with 10 sec rest). :45, :50, :55, 1:05
200 Recovery. Easy pull.
500 (10 x 50 at 500 pace)
Cool-Down (100-300)
Easy swim or 25 D/ 25 S
