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, December 27
Because of all the days we missed due to the holidays and weather, I am not sure if we ever did this or not. Obviously, I need to post more often.
Warm-Up (1000)
400 (100 Swim, 50 Kick, 50 Drill) x 2. Put on fins after 1st 100.
300 Pull (50 w/o paddles, count; 100 w/o paddles; 50 w/ paddles, count; 100 with paddles)
300 (6 x 50. One arm ½ way of each length (bk, fr, or fly)
Main
•Lanes 4,5,6 (1600) Free:
You should have an idea of what pace you can hold for 800-1000.
Intervals: 3:10 or 3:20, 3:40 or 3:50, 4:00 or 4:15
200 Swim
200 Swim with fins
200 Swim
200 Swim with paddles
200 Swim
Intervals: 1:35, 1:50 or 1:55, 2:05
100 Swim
100 Swim with fins
100 Swim
100 Swim with paddles
100 Swim
•Lanes 7,8 (850):
Choice, but all 100s are the same stroke.
100 Swim
100 Swim with fins
100 Swim
100 Swim with paddles
100 Swim
Choice. All 50s are the same stroke.
50 Swim
50 Swim with fins
50 Swim
50 Swim with paddles
50 Swim
•Everybody, if time: 4 x 25 fast. Go on 4th touch (min 15 sec rest)
Cool-Down (100-300)
(2-6) x 50, choice, easy.
Monday, December 27
Because of all the days we missed due to the holidays and weather, I am not sure if we ever did this or not. Obviously, I need to post more often.
Warm-Up (1000)
400 (100 Swim, 50 Kick, 50 Drill) x 2. Put on fins after 1st 100.
300 Pull (50 w/o paddles, count; 100 w/o paddles; 50 w/ paddles, count; 100 with paddles)
300 (6 x 50. One arm ½ way of each length (bk, fr, or fly)
Main
•Lanes 4,5,6 (1600) Free:
You should have an idea of what pace you can hold for 800-1000.
Intervals: 3:10 or 3:20, 3:40 or 3:50, 4:00 or 4:15
200 Swim
200 Swim with fins
200 Swim
200 Swim with paddles
200 Swim
Intervals: 1:35, 1:50 or 1:55, 2:05
100 Swim
100 Swim with fins
100 Swim
100 Swim with paddles
100 Swim
•Lanes 7,8 (850):
Choice, but all 100s are the same stroke.
100 Swim
100 Swim with fins
100 Swim
100 Swim with paddles
100 Swim
Choice. All 50s are the same stroke.
50 Swim
50 Swim with fins
50 Swim
50 Swim with paddles
50 Swim
•Everybody, if time: 4 x 25 fast. Go on 4th touch (min 15 sec rest)
Cool-Down (100-300)
(2-6) x 50, choice, easy.
