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 20
We did the same workout in the morning and evening. These splits are for the meter pool. We had 30 at the morning practice, in 5 lanes. It worked out since everything was on an interval. The larger number was due to a yearly Christmas breakfast after practice. One of our swimmers puts on a real feast.
Warm-Up (1200)
300-400 Swim
16 x 50 on 1:00, 1:05, 1:15, 1:20, 1:50
#1-4 Pull free, #5-6 Pull choice, #7-12 Kick/Swim, #13-14 Swim w/ fins, #15-16 Swim
Main (1400)
Try to set pace on first set and hold that pace. Rest 60 sec between sets.
5 x 100 on 1:35, 1:45, 1:50, 2:00, 2:20
4 x 100 on 1:30, 1:40, 1:45, 1:55, 2:15
3 x 100 on 1:25, 1:35, 1:40, 1:50, 2:10
2 x 100 on 1:20, 1:30, 1:35, 1:45, 2:05
Cool-Down (100-400)
? x 100 (odd d/s by 25, even swim)
Monday, Dec 20
We did the same workout in the morning and evening. These splits are for the meter pool. We had 30 at the morning practice, in 5 lanes. It worked out since everything was on an interval. The larger number was due to a yearly Christmas breakfast after practice. One of our swimmers puts on a real feast.
Warm-Up (1200)
300-400 Swim
16 x 50 on 1:00, 1:05, 1:15, 1:20, 1:50
#1-4 Pull free, #5-6 Pull choice, #7-12 Kick/Swim, #13-14 Swim w/ fins, #15-16 Swim
Main (1400)
Try to set pace on first set and hold that pace. Rest 60 sec between sets.
5 x 100 on 1:35, 1:45, 1:50, 2:00, 2:20
4 x 100 on 1:30, 1:40, 1:45, 1:55, 2:15
3 x 100 on 1:25, 1:35, 1:40, 1:50, 2:10
2 x 100 on 1:20, 1:30, 1:35, 1:45, 2:05
Cool-Down (100-400)
? x 100 (odd d/s by 25, even swim)
