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.
Tuesday, Jan 25
I don't coach on Tuesday, but wanted to mention this workout. Coach Karen Mickunas had her swimmers do a warm-up and then the broken 1650 workout which many of you are familiar with. You go 11 lengths (275), rest 10-15, 10 lengths (250), etc. When you have gone from 11 to 10, you have done 66 lengths or 1650. You can subtract your rest and get an approximation of a time for 1650. I didn't do that workout because I counted for a few more people who wanted to do the One Hour Swim. After practice, Karen and I swam. We didn't want to do all free so we used the 1650 outline and got creative.
I mention this because those of you who swim alone can create an easy workout if you have an outline for the main set. For instance, 500, 400, 300, 200, 100 gives you a 1500 set. For this 1650 we did the following.
11 lengths (275) pull
10 (250) free swim
9 (225) pull
8 (200) IM
7 (175) modified IM. 25 fly/25 free/25 back/25 free/25 ***/25 free/25 choice
6 (150) 50 back/50 ***/50 free
5 (125) Kick
4 (100) Kick
3 (75) fly/back/***
2 (50) easy swim
1 (25) easy choice
Tuesday, Jan 25
I don't coach on Tuesday, but wanted to mention this workout. Coach Karen Mickunas had her swimmers do a warm-up and then the broken 1650 workout which many of you are familiar with. You go 11 lengths (275), rest 10-15, 10 lengths (250), etc. When you have gone from 11 to 10, you have done 66 lengths or 1650. You can subtract your rest and get an approximation of a time for 1650. I didn't do that workout because I counted for a few more people who wanted to do the One Hour Swim. After practice, Karen and I swam. We didn't want to do all free so we used the 1650 outline and got creative.
I mention this because those of you who swim alone can create an easy workout if you have an outline for the main set. For instance, 500, 400, 300, 200, 100 gives you a 1500 set. For this 1650 we did the following.
11 lengths (275) pull
10 (250) free swim
9 (225) pull
8 (200) IM
7 (175) modified IM. 25 fly/25 free/25 back/25 free/25 ***/25 free/25 choice
6 (150) 50 back/50 ***/50 free
5 (125) Kick
4 (100) Kick
3 (75) fly/back/***
2 (50) easy swim
1 (25) easy choice
