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, Mar 16
Warm-Up (1000)
200-300 Swim
200 Kick
200 Pull
(4-6) x 50 D/S. Rest 10.
Main (1100-1400)
▪Timed Swim – trying for even or negative splits:
Freestyle:800 or 400. Non-free: 2 x 200, rest 20-30 sec.
Everyone - Stop each 100 to get time. I will try to get as many splits as I can.
▪While everyone is finishing timed swim…(2-3) x 50, choice, count strokes
▪4 x 50 Kick. Rest 10.
▪200 Pull
▪200. Broken swim. Stop at 100 to get time.
Cool-Down (100-300)
Alternate 50 pull/50 swim. Easy)
***This worked well. I was able to get most splits. I printed out splits for swimmers, which they greatly appreciated.
Wednesday, Mar 16
Warm-Up (1000)
200-300 Swim
200 Kick
200 Pull
(4-6) x 50 D/S. Rest 10.
Main (1100-1400)
▪Timed Swim – trying for even or negative splits:
Freestyle:800 or 400. Non-free: 2 x 200, rest 20-30 sec.
Everyone - Stop each 100 to get time. I will try to get as many splits as I can.
▪While everyone is finishing timed swim…(2-3) x 50, choice, count strokes
▪4 x 50 Kick. Rest 10.
▪200 Pull
▪200. Broken swim. Stop at 100 to get time.
Cool-Down (100-300)
Alternate 50 pull/50 swim. Easy)
***This worked well. I was able to get most splits. I printed out splits for swimmers, which they greatly appreciated.