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, January 30, Meter Pool
Warm-Up (900-1100)
100 Swim Free
100 Free Drill/Swim by 25. Choose drills: catch-up, chg 6 with 3, 3R-3L.
100 Pull Free
100 Back Drill/Swim by 25. Drill is chg 6 with 3. Get on your side and anchor hand.
100 Back Swim
100 Pull. Back or Free or mix it up.
(3-5) x 100 Swim Free. Descend as you get warmed up. 1:40, 1:55, 2:05, 2:15, 2:40.
Main (900-1300)
•500 as 10 x 50
#1-2 easy choice; #3-5 IM switch fly/bk, bk/br, br/fr. Sub 1-arm 3R-3L;
#6 easy; #7-10 odds fast, evens easy. Go for 200 pace. 1:00 or 1:05, 1:10, 1:15, 1:20, 1:55
•800 Lanes 4-6:
5 x 100 Free. Hold a steady pace. 1:35, 1:50 or 1:55, 2:05
6 x 50: #1 easy, #2 fast, #3 easy, #4-5 fast, #6 easy
•400 Lanes 7-8: 8 x 50. Odds fast, evens easy.
Cool-Down (100-500)
200 (4 x 50 drill/swim)
300 Pull
Monday, January 30, Meter Pool
Warm-Up (900-1100)
100 Swim Free
100 Free Drill/Swim by 25. Choose drills: catch-up, chg 6 with 3, 3R-3L.
100 Pull Free
100 Back Drill/Swim by 25. Drill is chg 6 with 3. Get on your side and anchor hand.
100 Back Swim
100 Pull. Back or Free or mix it up.
(3-5) x 100 Swim Free. Descend as you get warmed up. 1:40, 1:55, 2:05, 2:15, 2:40.
Main (900-1300)
•500 as 10 x 50
#1-2 easy choice; #3-5 IM switch fly/bk, bk/br, br/fr. Sub 1-arm 3R-3L;
#6 easy; #7-10 odds fast, evens easy. Go for 200 pace. 1:00 or 1:05, 1:10, 1:15, 1:20, 1:55
•800 Lanes 4-6:
5 x 100 Free. Hold a steady pace. 1:35, 1:50 or 1:55, 2:05
6 x 50: #1 easy, #2 fast, #3 easy, #4-5 fast, #6 easy
•400 Lanes 7-8: 8 x 50. Odds fast, evens easy.
Cool-Down (100-500)
200 (4 x 50 drill/swim)
300 Pull