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 11
Warm-Up (600-1000)
100-300 Swim
300 (25K/25D/25S)
200-400 as (4-8) x 50.
#1 Streamline, kick 8 kicks after you surface, swim the rest of each length
# 2-#3 12 ½ fast; 12 ½ easy for each length
#4-#5 descend; #6-#8 repeat first 3.
Main (1600)
8 x 50 at distance pace, aerobic, on :55, 1:00, 1:10, 1:15
200 drill/swim by 25. Drill is fingertip drag. Recovery
4 x 100 aerobic on 1:40, 1:50, 2:05, 2:15
4 x 50 pull. Recovery
2 x 200. Hold pace established above.
OR
Those going to meet. Do 25s off the blocks with turn. Then go home.
Cool-Down
Easy swim
Friday, Feb 11
Warm-Up (600-1000)
100-300 Swim
300 (25K/25D/25S)
200-400 as (4-8) x 50.
#1 Streamline, kick 8 kicks after you surface, swim the rest of each length
# 2-#3 12 ½ fast; 12 ½ easy for each length
#4-#5 descend; #6-#8 repeat first 3.
Main (1600)
8 x 50 at distance pace, aerobic, on :55, 1:00, 1:10, 1:15
200 drill/swim by 25. Drill is fingertip drag. Recovery
4 x 100 aerobic on 1:40, 1:50, 2:05, 2:15
4 x 50 pull. Recovery
2 x 200. Hold pace established above.
OR
Those going to meet. Do 25s off the blocks with turn. Then go home.
Cool-Down
Easy swim
