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 20, Substiture coach. I went to SwimFest!
Monday, May 23, Meter Pool
Warm-Up (900-1000)
200 Swim
200 2 x (25S/25K/25D/25S) S,K,D,S rest 15, repeat
300 3 x 100 Pull (rest 15 sec)
200 Kick
100 Swim (4 x 25 with eyes closed). Interesting to see which way you veer.
Main (1600)
Lanes 4-6
100 Easy free. Establish pace.
200 Try to hold pace.
300 3 x 100 on interval for ≤ 15 sec rest
400 Pull
300 Swim. Check time at 100 for pace.
200 4 x 50, choice on interval ≤ 15 sec rest
100 Easy
Main (800)
Lanes 7-8
2 x 50 fly/free or ***/free
3 x 50 #1 back; #2 free; #3 back
200 Pull. Recovery
150 Swim. 50 free, 50 non, 50 free
4 x 25 Odd build, even fast
100 IM
Cool-Down (100-200)
4 x 25, 100 easy
Friday, May 20, Substiture coach. I went to SwimFest!
Monday, May 23, Meter Pool
Warm-Up (900-1000)
200 Swim
200 2 x (25S/25K/25D/25S) S,K,D,S rest 15, repeat
300 3 x 100 Pull (rest 15 sec)
200 Kick
100 Swim (4 x 25 with eyes closed). Interesting to see which way you veer.
Main (1600)
Lanes 4-6
100 Easy free. Establish pace.
200 Try to hold pace.
300 3 x 100 on interval for ≤ 15 sec rest
400 Pull
300 Swim. Check time at 100 for pace.
200 4 x 50, choice on interval ≤ 15 sec rest
100 Easy
Main (800)
Lanes 7-8
2 x 50 fly/free or ***/free
3 x 50 #1 back; #2 free; #3 back
200 Pull. Recovery
150 Swim. 50 free, 50 non, 50 free
4 x 25 Odd build, even fast
100 IM
Cool-Down (100-200)
4 x 25, 100 easy