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, Dec 7
Warm-Up (600-800)
200-300 Swim (75 free/25 non)
200 (25 drill/25 swim). Catch-up - chg 3 with 3 – 3rt/3lft – glide 3
200-300 (2-3) x 100 descend on 1:50, 2:00, 2:10, 2:20, 3:00.
Main (1200-1600)
(24-32) x 50
•#1-8 (or 1-6 for Ln 8): Same stroke, try for even pace. It will take to about #3 to hit pace.
On: :50 or :55, :1:00, 1:05 or 1:10, 1:15 or 1:20, 1:45 or 1:50
~Take time to reorganize and get equipment, not more than 1:30~
•#9-16 (8) or 7-12 (6): Pull. Same interval.
~Take a minute to get order correct~
•#17-20 (4) or 13-15 (3): Swim non-free or faster pace for free
On: :55, 1:05, 1:15, 1:20, 2:10
•#21-24 (4) or #16-18 (3). Aerobic pace for recovery
•#25-28 (4) or #19-21 (3). Kick on 1:10, 1:20, 1:50. You choose interval after 1st.
•Last 4 or last 3. Swim free at pace of 1st 8.
Cool-Down (100-300)
Easy swim
Total 2700
Wednesday, Dec 7
Warm-Up (600-800)
200-300 Swim (75 free/25 non)
200 (25 drill/25 swim). Catch-up - chg 3 with 3 – 3rt/3lft – glide 3
200-300 (2-3) x 100 descend on 1:50, 2:00, 2:10, 2:20, 3:00.
Main (1200-1600)
(24-32) x 50
•#1-8 (or 1-6 for Ln 8): Same stroke, try for even pace. It will take to about #3 to hit pace.
On: :50 or :55, :1:00, 1:05 or 1:10, 1:15 or 1:20, 1:45 or 1:50
~Take time to reorganize and get equipment, not more than 1:30~
•#9-16 (8) or 7-12 (6): Pull. Same interval.
~Take a minute to get order correct~
•#17-20 (4) or 13-15 (3): Swim non-free or faster pace for free
On: :55, 1:05, 1:15, 1:20, 2:10
•#21-24 (4) or #16-18 (3). Aerobic pace for recovery
•#25-28 (4) or #19-21 (3). Kick on 1:10, 1:20, 1:50. You choose interval after 1st.
•Last 4 or last 3. Swim free at pace of 1st 8.
Cool-Down (100-300)
Easy swim
Total 2700
