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, May 6
This turned out to be a great workout. Swimmers were tired, but felt good about their times. Because of the difference in speed for the 5 lanes, I was able to time each lane on the 4 fast 100s.
Warm-Up (1000)
200 Swim
200 Kick
200 D/S by 25
200 Pull
200 Swim (25 non-free/25 free)
Main 1 (1100)
100 Swim, fast
100 Easy, recovery
4 x 25 fast, on :40, :40, :45, :45, :55
100 Swim, fast
100 Easy, recovery
2 x 50 fast on 1:00, 1:00, 1:15, 1:15, 1:40
100 Swim, fast
100 Swim, recovery
4 x 25 Pull, same interval
100 Swim, fast
100 Swim, easy
Main 2, if time (300)
Pull 300 Steady pace
Cool-Down (200-300)
(4-6) x 50 Easy
Friday, May 6
This turned out to be a great workout. Swimmers were tired, but felt good about their times. Because of the difference in speed for the 5 lanes, I was able to time each lane on the 4 fast 100s.
Warm-Up (1000)
200 Swim
200 Kick
200 D/S by 25
200 Pull
200 Swim (25 non-free/25 free)
Main 1 (1100)
100 Swim, fast
100 Easy, recovery
4 x 25 fast, on :40, :40, :45, :45, :55
100 Swim, fast
100 Easy, recovery
2 x 50 fast on 1:00, 1:00, 1:15, 1:15, 1:40
100 Swim, fast
100 Swim, recovery
4 x 25 Pull, same interval
100 Swim, fast
100 Swim, easy
Main 2, if time (300)
Pull 300 Steady pace
Cool-Down (200-300)
(4-6) x 50 Easy