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, June 3, Meter Pool
Warm-Up (600)
100 Swim, choice
100 Free drill (25 chg 6 / 25 chg 6 with 3 / 25 chg 3 / 25 chg 3 with 3)
100 Back drill same as above
100 Pull free with paddles. Think about extension and catch. Pull shoulder width.
100 Pull choice, paddles optional
100 Swim, choice
Main (1700)
(600)
2 x 100 on 1:40, 1:50, 2:00, 2:30 (Lane 8, skip these 100s)
4 x 50 on :50, :55 or 1:00, 1:00 or 1:05, 1:20, 1:40
8 x 25 I’ll time start you and time you on even numbers. Odds are build or recovery.
(600)
3 x 75 on 1:20, 1:30, 1:45, 2:00, 2:30. A good chance to mix it up. Easy 25 to return to start.
3 x 50 on same interval as earlier 50s
8 x 25 I’ll time again.
(500)
2 x 100 One fast, one easy. No interval.
2 x 50 One fast, one easy. No interval.
8 x 25 again.
Cool-Down (100-400)
Easy swim
Friday, June 3, Meter Pool
Warm-Up (600)
100 Swim, choice
100 Free drill (25 chg 6 / 25 chg 6 with 3 / 25 chg 3 / 25 chg 3 with 3)
100 Back drill same as above
100 Pull free with paddles. Think about extension and catch. Pull shoulder width.
100 Pull choice, paddles optional
100 Swim, choice
Main (1700)
(600)
2 x 100 on 1:40, 1:50, 2:00, 2:30 (Lane 8, skip these 100s)
4 x 50 on :50, :55 or 1:00, 1:00 or 1:05, 1:20, 1:40
8 x 25 I’ll time start you and time you on even numbers. Odds are build or recovery.
(600)
3 x 75 on 1:20, 1:30, 1:45, 2:00, 2:30. A good chance to mix it up. Easy 25 to return to start.
3 x 50 on same interval as earlier 50s
8 x 25 I’ll time again.
(500)
2 x 100 One fast, one easy. No interval.
2 x 50 One fast, one easy. No interval.
8 x 25 again.
Cool-Down (100-400)
Easy swim
