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, Dec 15
Warm-Up (1300)
300 (25 drill/25 swim). Drills: 1st 100 catch-up, 2nd 100 3R-3L, 3rd 100 Wave.
200 Swim choice
~Get lane together. Fins ok.~
300 (6 x 50 kick) on 1:05, 1:10, 1:15, 2:00
200 (25 chg 6/25 swim). Free or back.
300 Swim. Choice. 1st 100 with fins; 2nd 100 with fins and paddles, 3rd 100 paddles
Main (1500)
4 x 50 to set up 200 pace. On :50, :55, 1:00, 1:20, 1:50
200 free for time. Keep splits even (that doesn’t mean to descend). Get pace on 1st 50. (I took splits and gave everyone a chart with splits.)
100-200 Pull, recovery.
Good steady, moderate pace on each part:
100 on 1:35 or 1:40, 1:50 or 1:55, 2:05, 2:15, 2:50
200 on 3:10, 3:40, 4:10, 4:30, 5:40
300 on 4:45, 5:30, 6:15, 6:45, -
200
100
Wednesday, Dec 15
Warm-Up (1300)
300 (25 drill/25 swim). Drills: 1st 100 catch-up, 2nd 100 3R-3L, 3rd 100 Wave.
200 Swim choice
~Get lane together. Fins ok.~
300 (6 x 50 kick) on 1:05, 1:10, 1:15, 2:00
200 (25 chg 6/25 swim). Free or back.
300 Swim. Choice. 1st 100 with fins; 2nd 100 with fins and paddles, 3rd 100 paddles
Main (1500)
4 x 50 to set up 200 pace. On :50, :55, 1:00, 1:20, 1:50
200 free for time. Keep splits even (that doesn’t mean to descend). Get pace on 1st 50. (I took splits and gave everyone a chart with splits.)
100-200 Pull, recovery.
Good steady, moderate pace on each part:
100 on 1:35 or 1:40, 1:50 or 1:55, 2:05, 2:15, 2:50
200 on 3:10, 3:40, 4:10, 4:30, 5:40
300 on 4:45, 5:30, 6:15, 6:45, -
200
100