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, Nov 30
Warm-Up (600-800)
200-300 Swim, choice
~Get everyone together~
200 (4 x 50) drill/swim, choice
200-300 Pull. Make each 100 a little faster.
Main (1000-1500)
400-800 Each lane will do either 8, 6, or 4 100s on a descending interval.
L4: 8 x 100 on 2:00, 1:55, 1:50, 1:45, 1:40, 1:35, 1:30
L5: 8 x 100 on 2:15, 2:10, …1:40
L6: 6 x 100 on 2:15…1:50
L7: 6 x 100 on 2:25…2:00
L8: 4 x 100 ; I will time this lane.
400-500 (8-10) x 50 #1-2: 25 non/25 free; #3-4: free; #5-?: choice
2 x 100 choice on 3:00 (Lane 8 – 2 x 50). Don’t hold back.
Cool-Down (100-300)
4 x 25 easy
Easy 200 pull
Wednesday, Nov 30
Warm-Up (600-800)
200-300 Swim, choice
~Get everyone together~
200 (4 x 50) drill/swim, choice
200-300 Pull. Make each 100 a little faster.
Main (1000-1500)
400-800 Each lane will do either 8, 6, or 4 100s on a descending interval.
L4: 8 x 100 on 2:00, 1:55, 1:50, 1:45, 1:40, 1:35, 1:30
L5: 8 x 100 on 2:15, 2:10, …1:40
L6: 6 x 100 on 2:15…1:50
L7: 6 x 100 on 2:25…2:00
L8: 4 x 100 ; I will time this lane.
400-500 (8-10) x 50 #1-2: 25 non/25 free; #3-4: free; #5-?: choice
2 x 100 choice on 3:00 (Lane 8 – 2 x 50). Don’t hold back.
Cool-Down (100-300)
4 x 25 easy
Easy 200 pull