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, Aug 15, Yard Pool
This is a modification of the morning workout.
Warm-Up (1000)
10 x 100 on 1:40, 2:00, 2:10, 2:30, 2:50
3 are swim
3 are pull
3 are kick (with fins)
1 is swim with fins
Main (1000-2500)
•Go through the following 2 times:
4 x 100
1 x 200
2 x 50 Quality, choice
•10 x 50
#1-2 Drill/Swim
#3 fast
#4-5 D/S
#7 fast
#8-9 D/S
#10 fast
Intervals for 100s:
Lane 4: on 1:45
Lane 3: on 1:55
Lane 2: 2:15
Lane 1: on 2:20
Monday, Aug 15, Yard Pool
This is a modification of the morning workout.
Warm-Up (1000)
10 x 100 on 1:40, 2:00, 2:10, 2:30, 2:50
3 are swim
3 are pull
3 are kick (with fins)
1 is swim with fins
Main (1000-2500)
•Go through the following 2 times:
4 x 100
1 x 200
2 x 50 Quality, choice
•10 x 50
#1-2 Drill/Swim
#3 fast
#4-5 D/S
#7 fast
#8-9 D/S
#10 fast
Intervals for 100s:
Lane 4: on 1:45
Lane 3: on 1:55
Lane 2: 2:15
Lane 1: on 2:20