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.
Wednesday, Oct 12
Warm-Up (1100)
200-300 Swim (every 4th length is catch-up)
200 Pull (think almost catch-up)
100 Kick, choice
100 *** Pull (50 with fly kick/50 with free kick)
100 Kick *** or alternate 25 fly k/25 fr k with board
100 *** swim (can use fly or fr kick)
100-200 swim, choice
Main (1400)
Distance swimmers-work on maintaining a good pace
Stroke swimmers-work the 50s; use the longer swims for recovery
50s should have an interval for 10-15 sec rest. There is no interval on 100s because you have an extra 30 sec rest.
2 x 50
100
Rest 30
3 x 50
150
Rest 30
4 x 50 free pull
200 swim with paddles (25 rt only/25 lft/50 3 rt-3 lft/100 swim)
Rest 30
3 x 50
150
Rest 30
2 x 50
100
Cool-Down (150-300)
(2-4) x (25K/25D/25S)
Wednesday, Oct 12
Warm-Up (1100)
200-300 Swim (every 4th length is catch-up)
200 Pull (think almost catch-up)
100 Kick, choice
100 *** Pull (50 with fly kick/50 with free kick)
100 Kick *** or alternate 25 fly k/25 fr k with board
100 *** swim (can use fly or fr kick)
100-200 swim, choice
Main (1400)
Distance swimmers-work on maintaining a good pace
Stroke swimmers-work the 50s; use the longer swims for recovery
50s should have an interval for 10-15 sec rest. There is no interval on 100s because you have an extra 30 sec rest.
2 x 50
100
Rest 30
3 x 50
150
Rest 30
4 x 50 free pull
200 swim with paddles (25 rt only/25 lft/50 3 rt-3 lft/100 swim)
Rest 30
3 x 50
150
Rest 30
2 x 50
100
Cool-Down (150-300)
(2-4) x (25K/25D/25S)