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, March 23
Warm-Up (1400)
400 Swim (75 free / 25 non-free or 25 catch-up)
300 Pull
~ Fins ok ~
200 Drill, Back or Free
(50 K on side / 50 Chg 6 / 50 Chg 6 with 3 strokes / 50 Chg 3 with 3 strokes)
100 Swim. Back with exaggerated roll or Free as almost catch-up.
250 Kick, choice. (25 / 50 / 75 / 100)
~Fins off~
100 Swim (***, fly or free)
Main (1300)
100 (4 x 25 sprint, choice). I’ll start each lane.
200 (2 x 100 on interval for 20-30 sec rest). Same stroke for both. Fast.
400 (4 x 100 Pull. 1st one easy, then gradually get faster)
200-400 (Lanes 4,5: 4 x 100 on _?__, 1:50; Lane 6-7: 3 x 100 on _?__; Lane 8: 3 x 50 on 2:00)
100-200 (2-4) x 50, count strokes, choice.
Cool-Down
100-200 easy swim
Wednesday, March 23
Warm-Up (1400)
400 Swim (75 free / 25 non-free or 25 catch-up)
300 Pull
~ Fins ok ~
200 Drill, Back or Free
(50 K on side / 50 Chg 6 / 50 Chg 6 with 3 strokes / 50 Chg 3 with 3 strokes)
100 Swim. Back with exaggerated roll or Free as almost catch-up.
250 Kick, choice. (25 / 50 / 75 / 100)
~Fins off~
100 Swim (***, fly or free)
Main (1300)
100 (4 x 25 sprint, choice). I’ll start each lane.
200 (2 x 100 on interval for 20-30 sec rest). Same stroke for both. Fast.
400 (4 x 100 Pull. 1st one easy, then gradually get faster)
200-400 (Lanes 4,5: 4 x 100 on _?__, 1:50; Lane 6-7: 3 x 100 on _?__; Lane 8: 3 x 50 on 2:00)
100-200 (2-4) x 50, count strokes, choice.
Cool-Down
100-200 easy swim