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, March 7, Yard Pool
Warm-Up (800)
200-300 Swim
500 Pull as (3 x 50 rest 10 after each 50, 1 x 100 rest 20 after 100) x 2.
Main (1600-2000)
400 Moderate swim. Long stroke. If you want some variety, swim each 100 as 75 free/25 non.
2 x 200 1st 200 easy. 2nd 200 faster. Rest 20-30 seconds.
4 x 100 Pick an interval for 15 sec rest on each 100. Hold a steady pace. Freestyle.
8 x 50. If free, keep same pace as 100s. For variety, can alternate 50 non/50 free. 10 sec rest.
If time, 16 x 25. Think about good push-off with streamline and low stroke count.
Monday, March 7, Yard Pool
Warm-Up (800)
200-300 Swim
500 Pull as (3 x 50 rest 10 after each 50, 1 x 100 rest 20 after 100) x 2.
Main (1600-2000)
400 Moderate swim. Long stroke. If you want some variety, swim each 100 as 75 free/25 non.
2 x 200 1st 200 easy. 2nd 200 faster. Rest 20-30 seconds.
4 x 100 Pick an interval for 15 sec rest on each 100. Hold a steady pace. Freestyle.
8 x 50. If free, keep same pace as 100s. For variety, can alternate 50 non/50 free. 10 sec rest.
If time, 16 x 25. Think about good push-off with streamline and low stroke count.
