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, Dec 5
This was a very successful workout. It stresses good technique (dps, long and strong) and controlled swimming. I believe the ability to pace is crucial to successful racing.
Warm-Up (1200)
200 Swim, choice
200 Kick/Swim by 50s
200 Drill/Swim by 50s
400 (100 Swim/200 Pull/100 Swim)
200 (4 x 50) Count strokes, go for DPS, choice. 15 sec rest
Main (1200)
*100, 200, and 300 are all the same stroke.
100 Long and strong. Keep it aerobic.
200 Long and strong. Maintain pace.
300 Stop after each 100 to check time. Go for an even pace.
*200, 100 are choice.
200 50 easy; stop get time; 100 good pace (anaerobic threshold); stop get time on 100; 50 easy
~rest at least 1 min. ~
100 good effort but controlled, not all out.
*300 3 x 100 Pull, descend. Set interval for 15 sec rest.
Cool-Down (100-300)
25-50-75-75-50-25 Count strokes; try to hold DPS.
Monday, Dec 5
This was a very successful workout. It stresses good technique (dps, long and strong) and controlled swimming. I believe the ability to pace is crucial to successful racing.
Warm-Up (1200)
200 Swim, choice
200 Kick/Swim by 50s
200 Drill/Swim by 50s
400 (100 Swim/200 Pull/100 Swim)
200 (4 x 50) Count strokes, go for DPS, choice. 15 sec rest
Main (1200)
*100, 200, and 300 are all the same stroke.
100 Long and strong. Keep it aerobic.
200 Long and strong. Maintain pace.
300 Stop after each 100 to check time. Go for an even pace.
*200, 100 are choice.
200 50 easy; stop get time; 100 good pace (anaerobic threshold); stop get time on 100; 50 easy
~rest at least 1 min. ~
100 good effort but controlled, not all out.
*300 3 x 100 Pull, descend. Set interval for 15 sec rest.
Cool-Down (100-300)
25-50-75-75-50-25 Count strokes; try to hold DPS.
