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, October 21
Warm-Up (750-1100)
Ln 4-5: 400 as 100 Swim/50 Catch-up/100 Swim/50 Almost Catch-up/100 Swim (almost cu)
Ln 6-7: 300 as 50 swim/50 catch-up/50 swim/50 almost catch-up/100 Swim (almost cu)
Ln 8: 200 as 50 swim/50 catch-up/50 swim/50 almost catch-up
100 Pull (50 one-arm only/50 4R-4L)
200 Pull
~Fins on~
100 Swim with fins (until everybody stops), choice
4 x 25 Kick fast (I’ll start)
50-100 Kick
4 x 25 sprint with fins, choice on :35, :40, :45, :55
Main (1250)
Choose to work on 200 or 400 pace. Stay in usual lane.
2 x 50 or 2 x 100 to establish pace.
200 or 400 for time. Try to hold pace. All go together, I’ll call out times. You subtract.
100 Easy
350 Pull (200 long and strong, rest 20-30, 100 faster, rest 20-30, 50 fast)
100 IM (sub free where necessary) while all finish pulls
Relays from the blocks.
50 each free
50 each as medley
Cool-Down (100)
Easy swim
Friday, October 21
Warm-Up (750-1100)
Ln 4-5: 400 as 100 Swim/50 Catch-up/100 Swim/50 Almost Catch-up/100 Swim (almost cu)
Ln 6-7: 300 as 50 swim/50 catch-up/50 swim/50 almost catch-up/100 Swim (almost cu)
Ln 8: 200 as 50 swim/50 catch-up/50 swim/50 almost catch-up
100 Pull (50 one-arm only/50 4R-4L)
200 Pull
~Fins on~
100 Swim with fins (until everybody stops), choice
4 x 25 Kick fast (I’ll start)
50-100 Kick
4 x 25 sprint with fins, choice on :35, :40, :45, :55
Main (1250)
Choose to work on 200 or 400 pace. Stay in usual lane.
2 x 50 or 2 x 100 to establish pace.
200 or 400 for time. Try to hold pace. All go together, I’ll call out times. You subtract.
100 Easy
350 Pull (200 long and strong, rest 20-30, 100 faster, rest 20-30, 50 fast)
100 IM (sub free where necessary) while all finish pulls
Relays from the blocks.
50 each free
50 each as medley
Cool-Down (100)
Easy swim
