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, Feb 1
Warm-Up (900-1100)
100-200 Swim
50 (2 x 25 count strokes)
100-200 Pull
50 (2 x 25 count strokes)
300 Free swim. Just stop to change gear.
#1 Swim with paddles; #2 Swim with paddles and fins; #3 Swim with fins
300 Choice, as above.
Main (1000-1500)
•300 as 12 x 25 (odds fast, use blocks); evens easy. Start in 4, 6, 7. Swim back in 5, 8.
•Lanes 4-6
600 as 3 x 200 Pull. Hold pace.
300 as 3 x 100 Swim. Descend.
150 as 3 x 50 Swim, fast.
150 as 6 x 25 as above.
•Lanes 7-8
300 as 3 x 100 Pull. All free or 50 stroke/50 free.
200 as 2 x 100 Swim, same stroke.
100 as 2 x 50 same stroke, descend.
100 as 4 x 25 as above.
Cool-Down (200)
100 count strokes
100 long and strong
Wednesday, Feb 1
Warm-Up (900-1100)
100-200 Swim
50 (2 x 25 count strokes)
100-200 Pull
50 (2 x 25 count strokes)
300 Free swim. Just stop to change gear.
#1 Swim with paddles; #2 Swim with paddles and fins; #3 Swim with fins
300 Choice, as above.
Main (1000-1500)
•300 as 12 x 25 (odds fast, use blocks); evens easy. Start in 4, 6, 7. Swim back in 5, 8.
•Lanes 4-6
600 as 3 x 200 Pull. Hold pace.
300 as 3 x 100 Swim. Descend.
150 as 3 x 50 Swim, fast.
150 as 6 x 25 as above.
•Lanes 7-8
300 as 3 x 100 Pull. All free or 50 stroke/50 free.
200 as 2 x 100 Swim, same stroke.
100 as 2 x 50 same stroke, descend.
100 as 4 x 25 as above.
Cool-Down (200)
100 count strokes
100 long and strong