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.
Friday, Feb 3
Warm-Up (1200)
200-300 (25 swim/25 catch-up)
100-300 Swim (100 free/100 choice/100 free)
300 (12 x 25) #1-2 Pull with paddles, count strokes; #3-4 Pull w/o paddles, count;
#5-8 Pull as fast as you can w/o paddles; #9-12 back or free, 1-arm ½ way, swim rest
100 IM drill, fins ok. Fly, back, free – 3 rt, 3 lft. *** – br pull with fly or free kick
100-200 Swim choice
Main (1300)
3 x 100 (#1, #3 free, #2 choice) on 1:40, 1:50, 2:00, 2:15, 2:45. Add 10 for #2.
8 x 50 (#1-3, one stroke, descend; #4 anything, easy) x 2 on :55, 1:05, 1:15, 1:30, 1:55
1 x 200 Pull free, long and strong
2 x 100, choice, on 2:00, 2:10, 2:20, 2:30, 2:50
4 x 50 same as above
Optional: all out 25s
Cool-Down (100-300)
(50 k / 50 s) x 3. Fins ok.
Friday, Feb 3
Warm-Up (1200)
200-300 (25 swim/25 catch-up)
100-300 Swim (100 free/100 choice/100 free)
300 (12 x 25) #1-2 Pull with paddles, count strokes; #3-4 Pull w/o paddles, count;
#5-8 Pull as fast as you can w/o paddles; #9-12 back or free, 1-arm ½ way, swim rest
100 IM drill, fins ok. Fly, back, free – 3 rt, 3 lft. *** – br pull with fly or free kick
100-200 Swim choice
Main (1300)
3 x 100 (#1, #3 free, #2 choice) on 1:40, 1:50, 2:00, 2:15, 2:45. Add 10 for #2.
8 x 50 (#1-3, one stroke, descend; #4 anything, easy) x 2 on :55, 1:05, 1:15, 1:30, 1:55
1 x 200 Pull free, long and strong
2 x 100, choice, on 2:00, 2:10, 2:20, 2:30, 2:50
4 x 50 same as above
Optional: all out 25s
Cool-Down (100-300)
(50 k / 50 s) x 3. Fins ok.