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, July 1
Warm-Up (800)
200 free swim. Almost catch-up, glide, use hips.
200 free pull. Same as above.
300 as 4 x (25K / 25D / 25S)
100 swim, choice. Free and back – use hips. *** and Fly – use body dolphin.
Main (1200-1500)
You will timed on 3 200s (lanes 2-6) or 3 100s (lanes 7-8). Keep this in mind when you are setting your pace.
3 x 100 to establish pace. Free.
Timed 200 or timed 100. Free.
4 x 75 to maintain pace. Can go free/non/free or non/free/non.
Timed 200 or timed 100. Choice.
6 x 50. Hold pace or descend 1-3, 4-6. Can mix it up.
Timed 200 or timed 100. Choice.
Intervals:
Lane 4: 1:45, 1:15, :50
Lane 5: 1:55, 1:30, 1:00
Lane 6: 2:05, 1:40, 1:05
Lane 7: 2:30, 2:10, 1:30
Lane 8: 3:15, 2:30, 1:45
Cool-Down (100-200)
25 drill/25 swim
Friday, July 1
Warm-Up (800)
200 free swim. Almost catch-up, glide, use hips.
200 free pull. Same as above.
300 as 4 x (25K / 25D / 25S)
100 swim, choice. Free and back – use hips. *** and Fly – use body dolphin.
Main (1200-1500)
You will timed on 3 200s (lanes 2-6) or 3 100s (lanes 7-8). Keep this in mind when you are setting your pace.
3 x 100 to establish pace. Free.
Timed 200 or timed 100. Free.
4 x 75 to maintain pace. Can go free/non/free or non/free/non.
Timed 200 or timed 100. Choice.
6 x 50. Hold pace or descend 1-3, 4-6. Can mix it up.
Timed 200 or timed 100. Choice.
Intervals:
Lane 4: 1:45, 1:15, :50
Lane 5: 1:55, 1:30, 1:00
Lane 6: 2:05, 1:40, 1:05
Lane 7: 2:30, 2:10, 1:30
Lane 8: 3:15, 2:30, 1:45
Cool-Down (100-200)
25 drill/25 swim