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, March 4
Everyone was tired, but enjoyed the workout. They liked the challenge at the end to see how fast their interval could be.
Warm-Up (800-1000)
200-300 Swim
8 x 50 (1-4 kick/swim; 5-8 drill/swim)
200-300 Pull
Main (1500)
8 x 50 Descend 1-3, 4 easy, descend 5-7, 8 easy
4 x 100 on 1:50, 2:05, 2:15, 2:30, 3:15 (30 sec rest, figure best average)
2 x 200 Pull; #1 easy, #2 moderate
Challenge: 3 x 100 with 5-10 sec rest (1:20, 1:30 or 1:35, 1:45, 1:50, 2:00)
Cool-Down (100-300)
Easy Swim
Friday, March 4
Everyone was tired, but enjoyed the workout. They liked the challenge at the end to see how fast their interval could be.
Warm-Up (800-1000)
200-300 Swim
8 x 50 (1-4 kick/swim; 5-8 drill/swim)
200-300 Pull
Main (1500)
8 x 50 Descend 1-3, 4 easy, descend 5-7, 8 easy
4 x 100 on 1:50, 2:05, 2:15, 2:30, 3:15 (30 sec rest, figure best average)
2 x 200 Pull; #1 easy, #2 moderate
Challenge: 3 x 100 with 5-10 sec rest (1:20, 1:30 or 1:35, 1:45, 1:50, 2:00)
Cool-Down (100-300)
Easy Swim
