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, Nov 4 Meet tomorrow
Warm-Up (800-1100)
200-300 Swim. Include all strokes you are swimming in the meet.
200 as 25 drill/25 swim
300-500 as (6-10) x 50. Not necessary to stay together. Rest 10-15 and work around each other like in a meet warm-up. Try some: kick ½ way/swim ½ way; pull ½ /swim ½ ; build;
One-arm ½ / swim ½ ; sprint and pace work.
100 Count strokes 4 x 25.
Main (1200)
Not swimming in the meet (lanes 4,5):
12 x 100 (pull 1, swim 1, pull 2, swim 2, pull 3, swim 3)
Swimming in the meet (lanes 6,7,8):
Starts and turns. 25s from the middle of the pool in lane 6; 25 sprints from a start in lane 7, use lane 8 to return to starting end.
Do you want to be timed on anything?
Cool-Down (100-300)
4 x 25 count strokes
4 x 50 easy
Friday, Nov 4 Meet tomorrow
Warm-Up (800-1100)
200-300 Swim. Include all strokes you are swimming in the meet.
200 as 25 drill/25 swim
300-500 as (6-10) x 50. Not necessary to stay together. Rest 10-15 and work around each other like in a meet warm-up. Try some: kick ½ way/swim ½ way; pull ½ /swim ½ ; build;
One-arm ½ / swim ½ ; sprint and pace work.
100 Count strokes 4 x 25.
Main (1200)
Not swimming in the meet (lanes 4,5):
12 x 100 (pull 1, swim 1, pull 2, swim 2, pull 3, swim 3)
Swimming in the meet (lanes 6,7,8):
Starts and turns. 25s from the middle of the pool in lane 6; 25 sprints from a start in lane 7, use lane 8 to return to starting end.
Do you want to be timed on anything?
Cool-Down (100-300)
4 x 25 count strokes
4 x 50 easy
