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.
Wed, Feb 2
There is a meet in 2 weeks. That's why there are 2 main sets.
Warm-Up (800)
100 Swim
100 Kick
100 D/S by 25s
2 x 25 Breathe on rt / Breathe on lft
6 x 25 Push-off/streamline/kick/swim after pass flags
300 (25-50-75-75-50-25). Swim. Count. May change strokes.
Main (1700)
Compare times for Swim and Pull at each distance.
400 Swim
400 Pull
200 Kick
200 Swim
200 Pull
100 Kick
100 Swim
100 Pull
OR
Main (800)
6 x 25 (2 sets of 3 x 25). I’ll time you.
2 x 50 Fast, with at least 1 min rest
100 Pull, easy
6 x 25 from middle; work on turn and streamline
1 x 100, fast
100 Kick, social
4 x 25, choice
Cool Down
4 x 50, easy
Wed, Feb 2
There is a meet in 2 weeks. That's why there are 2 main sets.
Warm-Up (800)
100 Swim
100 Kick
100 D/S by 25s
2 x 25 Breathe on rt / Breathe on lft
6 x 25 Push-off/streamline/kick/swim after pass flags
300 (25-50-75-75-50-25). Swim. Count. May change strokes.
Main (1700)
Compare times for Swim and Pull at each distance.
400 Swim
400 Pull
200 Kick
200 Swim
200 Pull
100 Kick
100 Swim
100 Pull
OR
Main (800)
6 x 25 (2 sets of 3 x 25). I’ll time you.
2 x 50 Fast, with at least 1 min rest
100 Pull, easy
6 x 25 from middle; work on turn and streamline
1 x 100, fast
100 Kick, social
4 x 25, choice
Cool Down
4 x 50, easy