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, Dec 2
For the last week, the T/Th coach and I have been hitting intervals hard - long interval, short interval, descending swims, descending intervals. Today is a longer, just work through it workout. The kicking on an interval did get the heart rate up.
Warm-up (700)
100 Swim free
50 as 25 catch-up/25 almost catch-up
100 Swim 50 free/50 choice
100 Pull
100 Kick
250 as 50 swim/50 kick/50 swim/50 drill/50 swim
Set 1 (600)
3 x 200 #1 Pull, #2 Swim, #3 Pull
Set 2 (500)
5 x 100 #1 100 Drill (3 rt/3/3lft/3), #2 75 Drill/25 Swim (chg 3 with 3), #3 50 D/50 S (choice), #4 25 D/75 S (choice drill), #5 Swim
Set 3 (400)
8 x 50 Descend #1-3, #4 easy; descend #5-7, #8 easy
Set 4 (300)
6 x 50 Kick on 1:00, 1:10, or 1:20. Each lane set interval after #1.
Set 5 (200)
2 x 100 Choice, descend on 2:00, 2:15, 2:30. Quality.
Cool-Down (100)
4 x 25 choice, count strokes
Friday, Dec 2
For the last week, the T/Th coach and I have been hitting intervals hard - long interval, short interval, descending swims, descending intervals. Today is a longer, just work through it workout. The kicking on an interval did get the heart rate up.
Warm-up (700)
100 Swim free
50 as 25 catch-up/25 almost catch-up
100 Swim 50 free/50 choice
100 Pull
100 Kick
250 as 50 swim/50 kick/50 swim/50 drill/50 swim
Set 1 (600)
3 x 200 #1 Pull, #2 Swim, #3 Pull
Set 2 (500)
5 x 100 #1 100 Drill (3 rt/3/3lft/3), #2 75 Drill/25 Swim (chg 3 with 3), #3 50 D/50 S (choice), #4 25 D/75 S (choice drill), #5 Swim
Set 3 (400)
8 x 50 Descend #1-3, #4 easy; descend #5-7, #8 easy
Set 4 (300)
6 x 50 Kick on 1:00, 1:10, or 1:20. Each lane set interval after #1.
Set 5 (200)
2 x 100 Choice, descend on 2:00, 2:15, 2:30. Quality.
Cool-Down (100)
4 x 25 choice, count strokes
