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.
Friday, Jan 28
Part of the workout will be swimming in a meet in 2 weeks. I am starting some speed work with them, but keeping up distance with others. You will notice that there are choices in the main set.
Warm-Up (1000)
300 swim (200 free/100 choice)
200 (25 swim/25 catch-up). Scull out so pull is shoulder width
100 free, almost catch-up
300 as (4 x 75) - 25 Drill / 25 Swim/ 25 Drill, choice.
4 x 25 Build/sprint on :30, :40, :45, :55
Main (1200)
►3 x 100 freestyle. Rest exactly 10 sec after each 100. Do not wait for anyone else. Put more effort into each one.
OR
1 x 100 free moderate, rest 10 sec, fast 50 non-free, wait until others come around again, 1 x 100 free moderate.
►6 x 50 free, steady pace, on :55, 1:05, 1:15, 1:20, 1:45
OR
3 x 50 non-free fast on 1:50, 2:10, 2:30, 2:40, 3:00. Do 1,3,5 of what freestylers do.
►1 x 300 free, good effort
OR
1 x 200 non-free, steady pace
►Easy 100 or 200 to get lanes together
►Make 3 groups. Time everyone on 50 choice. Repeat if time.
Cool-Down
200-300 pull or swim, easy
Friday, Jan 28
Part of the workout will be swimming in a meet in 2 weeks. I am starting some speed work with them, but keeping up distance with others. You will notice that there are choices in the main set.
Warm-Up (1000)
300 swim (200 free/100 choice)
200 (25 swim/25 catch-up). Scull out so pull is shoulder width
100 free, almost catch-up
300 as (4 x 75) - 25 Drill / 25 Swim/ 25 Drill, choice.
4 x 25 Build/sprint on :30, :40, :45, :55
Main (1200)
►3 x 100 freestyle. Rest exactly 10 sec after each 100. Do not wait for anyone else. Put more effort into each one.
OR
1 x 100 free moderate, rest 10 sec, fast 50 non-free, wait until others come around again, 1 x 100 free moderate.
►6 x 50 free, steady pace, on :55, 1:05, 1:15, 1:20, 1:45
OR
3 x 50 non-free fast on 1:50, 2:10, 2:30, 2:40, 3:00. Do 1,3,5 of what freestylers do.
►1 x 300 free, good effort
OR
1 x 200 non-free, steady pace
►Easy 100 or 200 to get lanes together
►Make 3 groups. Time everyone on 50 choice. Repeat if time.
Cool-Down
200-300 pull or swim, easy
