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, Oct 28 Taper
Warm-Up (700-900)
100 Free swim
100 as 50 Catch-up/50 almost c.u.
100 as 50 almost c.u./50 swim free (no real difference)
100 as 50 change 6 (6 kicks on side) with 3 strokes free / 50 chg 6 with 3 backstroke
100 with paddles (25 *** pull with fly or free kick/50 free swim/50 br pull with fly,fr, br K)
100-200 swim, choice
100-200 (2-4) x 50 choice from the middle of the pool (2 turns per 50)
Main (1400)
200 (4 x 50 choice with no more than 10 sec rest). Do not stop to wait for others.
200-400 (2-4) x 100 free on tight interval: 1:35, 1:45, 1:55, 2:10, 2:45
200 50 easy swim/150 easy pull
150 as 3 x 50 descend, choice, on :55, 1:00, 1:05, 1:20, 1:50
50 d/s recovery
400 Pull. Distance (800+) do 4 x 100 same interval as above. Others do 2 x 100 and easy 200.
If time (100-200)
8 x 25 on :40, :45, :50, 1:00.
Cool-Down (100-200)
Easy 100-200
Friday, Oct 28 Taper
Warm-Up (700-900)
100 Free swim
100 as 50 Catch-up/50 almost c.u.
100 as 50 almost c.u./50 swim free (no real difference)
100 as 50 change 6 (6 kicks on side) with 3 strokes free / 50 chg 6 with 3 backstroke
100 with paddles (25 *** pull with fly or free kick/50 free swim/50 br pull with fly,fr, br K)
100-200 swim, choice
100-200 (2-4) x 50 choice from the middle of the pool (2 turns per 50)
Main (1400)
200 (4 x 50 choice with no more than 10 sec rest). Do not stop to wait for others.
200-400 (2-4) x 100 free on tight interval: 1:35, 1:45, 1:55, 2:10, 2:45
200 50 easy swim/150 easy pull
150 as 3 x 50 descend, choice, on :55, 1:00, 1:05, 1:20, 1:50
50 d/s recovery
400 Pull. Distance (800+) do 4 x 100 same interval as above. Others do 2 x 100 and easy 200.
If time (100-200)
8 x 25 on :40, :45, :50, 1:00.
Cool-Down (100-200)
Easy 100-200
