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.
Monday, Feb 21
Warm-Up (600-1000)
100-200 Swim
100-200 Swim with fins, choice.
200 Kick
100-200 Pull
100-200 Swim
Main
Distance swimmers: keeping a steady pace. (1800)
Decide pace per 100 that you want to work on. Add 10-15 sec to determine correct lane/interval.
Non-free swimmers: Do 50s as non-free (good pace); 100s as free. Do odd # 50s to make interval. (1350)
4 x 50 on :45, :50, :55, 1:05, 1:10
2 x 100 on 1:20, 1:35, 1:45, 2:00, 2: 15
6 x 50
3 x 100
8 x 50
4 x 100
Cool-Down (100-200)
(4-8) x 25. Think about streamline push-offs.
Monday, Feb 21
Warm-Up (600-1000)
100-200 Swim
100-200 Swim with fins, choice.
200 Kick
100-200 Pull
100-200 Swim
Main
Distance swimmers: keeping a steady pace. (1800)
Decide pace per 100 that you want to work on. Add 10-15 sec to determine correct lane/interval.
Non-free swimmers: Do 50s as non-free (good pace); 100s as free. Do odd # 50s to make interval. (1350)
4 x 50 on :45, :50, :55, 1:05, 1:10
2 x 100 on 1:20, 1:35, 1:45, 2:00, 2: 15
6 x 50
3 x 100
8 x 50
4 x 100
Cool-Down (100-200)
(4-8) x 25. Think about streamline push-offs.
