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, Jan 19
Extra long warm-up today. Some swimmers did the Hour Swim on Sat or Sun. Pool was closed Monday.
Warm-Up (1500)
200-300 Swim
300 (25K/25D/24S)
500 (10 x 50. Go on 4th touch.) #1-4 Kick, #5-8 K/S, #9-10 Drill/Swim)
100 Pull, no paddles, count strokes
100 Pull w/ paddles, count strokes
200 Pull
Main (1200)
4 x 50 on :55, 1:05, 1:15, 1:20, 1:40. Think about a 200 (arms, arms, add kick, kick).
200 Swim. Compare time with total of 4x50s.
8 x 50 Hold pace.
400 as 2 x 200. Stop to check time after 1st 200.
Cool Down
Easy swim
The evening workout had an option on the 8 x 50 to alternate non-free and free. Then they did 100 non-free, 100 free - both fast. Then 200 free recovery.
Wednesday, Jan 19
Extra long warm-up today. Some swimmers did the Hour Swim on Sat or Sun. Pool was closed Monday.
Warm-Up (1500)
200-300 Swim
300 (25K/25D/24S)
500 (10 x 50. Go on 4th touch.) #1-4 Kick, #5-8 K/S, #9-10 Drill/Swim)
100 Pull, no paddles, count strokes
100 Pull w/ paddles, count strokes
200 Pull
Main (1200)
4 x 50 on :55, 1:05, 1:15, 1:20, 1:40. Think about a 200 (arms, arms, add kick, kick).
200 Swim. Compare time with total of 4x50s.
8 x 50 Hold pace.
400 as 2 x 200. Stop to check time after 1st 200.
Cool Down
Easy swim
The evening workout had an option on the 8 x 50 to alternate non-free and free. Then they did 100 non-free, 100 free - both fast. Then 200 free recovery.