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 19
Warm-Up (650-1200)
Ln 4---------Ln 5-----Ln 6-------Ln 7-----Ln 8
Swim 300 ----300-----250--------200-----150
Pull 5 x 100--4 x 100--4 x 100----3 x 100-- 2 x 100
Drill/Swim 4 x 50 Ln 8:3 x 50
(choice)
Lanes 4-:4 x 50, Lanes 7-8: 3 x 50
12 ½ one arm /12 ½ swim
Main
Set 1 (450-700)
4 x 25 Sprint (1-2 same stroke; 3-4 same stroke) on :35, :40, :45, :45, :50
Switch lanes as needed: lanes 4-5 work on 400; lanes 7-8 work on 200.
Decide goal time for meet on 400 or 200. Swim 100 or 50 and try to hit that pace.
400 lanes: 4 x 100 on 2:00 or 2:30; 200 lanes: 4 x 50 on 1:50 or 2:15
100 easy recovery
Set 2 (700)
Back to regular lanes
~Fins okay~
4 x 100 as 25 kick/50 swim/25 kick
3 x 100 on interval for 15 sec rest.
Cool-Down (100-200)
4 x 25 count
100 easy
Wednesday, Oct 19
Warm-Up (650-1200)
Ln 4---------Ln 5-----Ln 6-------Ln 7-----Ln 8
Swim 300 ----300-----250--------200-----150
Pull 5 x 100--4 x 100--4 x 100----3 x 100-- 2 x 100
Drill/Swim 4 x 50 Ln 8:3 x 50
(choice)
Lanes 4-:4 x 50, Lanes 7-8: 3 x 50
12 ½ one arm /12 ½ swim
Main
Set 1 (450-700)
4 x 25 Sprint (1-2 same stroke; 3-4 same stroke) on :35, :40, :45, :45, :50
Switch lanes as needed: lanes 4-5 work on 400; lanes 7-8 work on 200.
Decide goal time for meet on 400 or 200. Swim 100 or 50 and try to hit that pace.
400 lanes: 4 x 100 on 2:00 or 2:30; 200 lanes: 4 x 50 on 1:50 or 2:15
100 easy recovery
Set 2 (700)
Back to regular lanes
~Fins okay~
4 x 100 as 25 kick/50 swim/25 kick
3 x 100 on interval for 15 sec rest.
Cool-Down (100-200)
4 x 25 count
100 easy
