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.
Wednesday, Feb 23
This workout went well. The slowest lane did mostly 50s, each lane dropped to 75s or 50s as necessary. The fastest lane did all 20 x 100 with the interval descending.
Warm-Up (400-600)
200-300 Swim
200-300 Pull
Main (1500-2000)
20 x 100 or 20 x 75 on descending interval. Everyone goes together.
2 x 100 on 2:10; lane 8 go 2 x 75
… on 2:05; when you can’t make the interval, switch to 75s and then 50s
… on 2:00
…on 1:55
…on 1:50
…on 1:45
…on 1:40
…on 1:35
…on 1:30
…on 1:25
Cool-Down (100)
4 x 25
Wednesday, Feb 23
This workout went well. The slowest lane did mostly 50s, each lane dropped to 75s or 50s as necessary. The fastest lane did all 20 x 100 with the interval descending.
Warm-Up (400-600)
200-300 Swim
200-300 Pull
Main (1500-2000)
20 x 100 or 20 x 75 on descending interval. Everyone goes together.
2 x 100 on 2:10; lane 8 go 2 x 75
… on 2:05; when you can’t make the interval, switch to 75s and then 50s
… on 2:00
…on 1:55
…on 1:50
…on 1:45
…on 1:40
…on 1:35
…on 1:30
…on 1:25
Cool-Down (100)
4 x 25
