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, Jan 11, Yard Pool
We just started back with the evening workouts this week. The pool was closed for about 3 months for major renovations. Monday’s workout was the same as the morning. This one is an adaptation of one from the morning group last week.
Warm-Up (1000)
300 Swim, choice
100 2 x 25 + 1 x 50 Free with 2-3 count glide
Fins ok
100 2 x 50 Kick fly or free) with board
100 2 x 50 Kick back
100 free as 4 x 25 (chg 6/chg 6 with 3/chg 3/chg 3 w/ 3)
100 back same as above
100 swim (50 back/50 free) with fins
Fins off
100 swim back or free or any combination
Main (1400)
Establish pace and hold that pace.
400 (2 x 200); first one is choice, second one is free. Long and strong.
600 (6 x 100 – 2 swim/2 pull/2 swim)
400 (2 x 200; first one swim, second one pull)
Cool-Down (100-500)
(2-10) x 50 (25 build/25 easy), choice
Wednesday, Jan 11, Yard Pool
We just started back with the evening workouts this week. The pool was closed for about 3 months for major renovations. Monday’s workout was the same as the morning. This one is an adaptation of one from the morning group last week.
Warm-Up (1000)
300 Swim, choice
100 2 x 25 + 1 x 50 Free with 2-3 count glide
Fins ok
100 2 x 50 Kick fly or free) with board
100 2 x 50 Kick back
100 free as 4 x 25 (chg 6/chg 6 with 3/chg 3/chg 3 w/ 3)
100 back same as above
100 swim (50 back/50 free) with fins
Fins off
100 swim back or free or any combination
Main (1400)
Establish pace and hold that pace.
400 (2 x 200); first one is choice, second one is free. Long and strong.
600 (6 x 100 – 2 swim/2 pull/2 swim)
400 (2 x 200; first one swim, second one pull)
Cool-Down (100-500)
(2-10) x 50 (25 build/25 easy), choice