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, Oct 31 Taper for meet Nov 5
Warm-Up (1200)
200-400 Swim, choice
~Fins okay~
300 (25K/25D/25S)
300-500 (3-5) x 100 Pull on 1:40, 1:55, 2:05, 2:10 or 2:15, 2:45. Build; still part of w.u.
Main
Back, fly, or free. Stick with same stroke. (550)
4 x 25 kick (fly and free w/ brd – FAST) . Fins ok.
Fins off.
2 x 50 (bk and fr – chg 6 with 3; fly – underwater recovery). Rest 10-15
4 x 25 (1-arm ½ way, swim ½ way). Rest 10-15.
4 x 25 (kick ½ way, swim ½ way). Rest 10-15.
Fins off.
2 x 25 Sprint on :45, :45, :50, :50, :55
2 x 50 Sprint on 1:00, 1:10, 1:15, 1:20, 1:50.
*** or free (400)
4 x 25 Kick *** or 4 x 25 (with fins) 6 on front, 6 on rt, 6 front, 6 lft
Fins off.
4 x 25 Free pull with no buoy, no paddles. Br pull with fly or fr kick.
2 x 50 drill/swim, choice
4 x 25 Sprint on :45, :45, :50, :50, :55
200 easy swim, choice (200)
Cool-Down (300)
200 Pull
100 Swim
Monday, Oct 31 Taper for meet Nov 5
Warm-Up (1200)
200-400 Swim, choice
~Fins okay~
300 (25K/25D/25S)
300-500 (3-5) x 100 Pull on 1:40, 1:55, 2:05, 2:10 or 2:15, 2:45. Build; still part of w.u.
Main
Back, fly, or free. Stick with same stroke. (550)
4 x 25 kick (fly and free w/ brd – FAST) . Fins ok.
Fins off.
2 x 50 (bk and fr – chg 6 with 3; fly – underwater recovery). Rest 10-15
4 x 25 (1-arm ½ way, swim ½ way). Rest 10-15.
4 x 25 (kick ½ way, swim ½ way). Rest 10-15.
Fins off.
2 x 25 Sprint on :45, :45, :50, :50, :55
2 x 50 Sprint on 1:00, 1:10, 1:15, 1:20, 1:50.
*** or free (400)
4 x 25 Kick *** or 4 x 25 (with fins) 6 on front, 6 on rt, 6 front, 6 lft
Fins off.
4 x 25 Free pull with no buoy, no paddles. Br pull with fly or fr kick.
2 x 50 drill/swim, choice
4 x 25 Sprint on :45, :45, :50, :50, :55
200 easy swim, choice (200)
Cool-Down (300)
200 Pull
100 Swim
