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.
Wed, June 1, Meter pool
Warm-Up (1000)
400 (100 Swim; 100 Drill/Swim by 25) x 2
300 Pull
200 Kick, choice
100 Kick with board (good time for *** kick)
Main1 (1300) *The last 100 or each set of swims can be non-free. Rest an additional 20-30 seconds after swim sets to allow non-free to rest.
Go right from pulls into swims.
300 (3 x 100 swim)
~ rest ~
200 (2 x 100 pull)
300 (3 x 100 swim)
~ rest ~
200 (2 x 100 pull)
300 (3 x 100 swim)
Intervals for 100s:
1:40, 1:50, 2:05, 2:20, 2:45
Main2 (200-400)
(3 x 50 descend + 1 x 50 recovery) x 2
Intervals for 50s:
1:00, 1:10, 1:20, 1:30, 2:00
Cool-Down (100-200)
Easy swim
Wed, June 1, Meter pool
Warm-Up (1000)
400 (100 Swim; 100 Drill/Swim by 25) x 2
300 Pull
200 Kick, choice
100 Kick with board (good time for *** kick)
Main1 (1300) *The last 100 or each set of swims can be non-free. Rest an additional 20-30 seconds after swim sets to allow non-free to rest.
Go right from pulls into swims.
300 (3 x 100 swim)
~ rest ~
200 (2 x 100 pull)
300 (3 x 100 swim)
~ rest ~
200 (2 x 100 pull)
300 (3 x 100 swim)
Intervals for 100s:
1:40, 1:50, 2:05, 2:20, 2:45
Main2 (200-400)
(3 x 50 descend + 1 x 50 recovery) x 2
Intervals for 50s:
1:00, 1:10, 1:20, 1:30, 2:00
Cool-Down (100-200)
Easy swim