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, Feb 4
Lane 7-8 are swimmers who are going to a meet.
Warm-Up (900)
200 Swim free
100 (5 rt only/5 lft only) free or back. Breathe on both sides!
100 Swim free or back
200 (25K / 25S)
300 Pull
Main 1 (500)
300 (6 x 50 Kick) on 1:05, 1:10, 1:15, 1:20 (Lane 8: 4 x 50 on 2:00)
200 or 100 easy swim
Main 2 (600)
Intervals - 1:55, 2:05, 2:15, 2:20, 3:00
3 x 100 Comfortable pace. No one should be out of breath.
3 x 100 A little faster. Same interval, but swims should be faster.
•Lane 7,8: 3 x 50 comfortable pace. 3 x 50 faster. 1:30, 2:00
Main 3 (500)
10 x 50 in groups of 2. May swim free, non-free, pull or kick.
Intervals are 1:00, 1:10, 1:20.
•Lanes 7-8: 25s from the blocks
If time, other lanes use blocks also
Cool-Down
Easy swim or pull.
Friday, Feb 4
Lane 7-8 are swimmers who are going to a meet.
Warm-Up (900)
200 Swim free
100 (5 rt only/5 lft only) free or back. Breathe on both sides!
100 Swim free or back
200 (25K / 25S)
300 Pull
Main 1 (500)
300 (6 x 50 Kick) on 1:05, 1:10, 1:15, 1:20 (Lane 8: 4 x 50 on 2:00)
200 or 100 easy swim
Main 2 (600)
Intervals - 1:55, 2:05, 2:15, 2:20, 3:00
3 x 100 Comfortable pace. No one should be out of breath.
3 x 100 A little faster. Same interval, but swims should be faster.
•Lane 7,8: 3 x 50 comfortable pace. 3 x 50 faster. 1:30, 2:00
Main 3 (500)
10 x 50 in groups of 2. May swim free, non-free, pull or kick.
Intervals are 1:00, 1:10, 1:20.
•Lanes 7-8: 25s from the blocks
If time, other lanes use blocks also
Cool-Down
Easy swim or pull.