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, May 16, Meter Pool
Warm-Up (1000)
100 Swim
200 Pull
300 Kick
200 Drill/Swim by 25
100 Pull
100 Swim
Main (1500)
Rest 1-2 min between each 200 or broken 200.
200 Free, distance pace
4 x 50 Choice, same stroke for all 4. Freestylers – same pace as 200; non-free, try for 200 pace
On :50, :55, 1:00, 1:20, 1:50
200 Free, same pace as 1st 200
2 x 100 Choice, same stroke for both. On 1:35, 1:45, 2:00, 2:30, 3:15
200 Free
50-100-50 on :55-1:40, 1:00-1:50, 1:05-2:05, 1:25-2:30, 2:00-4:00
Easy 100
200 Choice
Cool-Down (100-200)
(4-8) x 50 Drill/Swim or Count strokes
Monday, May 16, Meter Pool
Warm-Up (1000)
100 Swim
200 Pull
300 Kick
200 Drill/Swim by 25
100 Pull
100 Swim
Main (1500)
Rest 1-2 min between each 200 or broken 200.
200 Free, distance pace
4 x 50 Choice, same stroke for all 4. Freestylers – same pace as 200; non-free, try for 200 pace
On :50, :55, 1:00, 1:20, 1:50
200 Free, same pace as 1st 200
2 x 100 Choice, same stroke for both. On 1:35, 1:45, 2:00, 2:30, 3:15
200 Free
50-100-50 on :55-1:40, 1:00-1:50, 1:05-2:05, 1:25-2:30, 2:00-4:00
Easy 100
200 Choice
Cool-Down (100-200)
(4-8) x 50 Drill/Swim or Count strokes
