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 22
Warm-Up (1000)
200 swim free
100 free drill (25K on side/25K on other side/25 chg 6/25 chg 3 with 3
100 swim free, use hips
100 swim choice
100 drill, same stroke (25 kick/50 drill/25 swim)
100 swim, same stroke
300 pull
Main (1000-1200)
200-300 swim free (Stop each 100 to check time. Try to keep same pace)
150-200 (4 x 50 free, same pace or descend OR 3 x 50 non-free, same pace or descend)
Set interval for 15 sec rest)
~Rest extra 30 sec~
150-200 Repeat 50s as above
~Rest again~
150-200 Repeat 50s one more time
~Rest~
200-300 swim free. Compare times for each 100 from earlier swim.
Cool-Down (200-400)
200-400 Easy Pull
Easy swim, if time.
Wednesday, Feb 22
Warm-Up (1000)
200 swim free
100 free drill (25K on side/25K on other side/25 chg 6/25 chg 3 with 3
100 swim free, use hips
100 swim choice
100 drill, same stroke (25 kick/50 drill/25 swim)
100 swim, same stroke
300 pull
Main (1000-1200)
200-300 swim free (Stop each 100 to check time. Try to keep same pace)
150-200 (4 x 50 free, same pace or descend OR 3 x 50 non-free, same pace or descend)
Set interval for 15 sec rest)
~Rest extra 30 sec~
150-200 Repeat 50s as above
~Rest again~
150-200 Repeat 50s one more time
~Rest~
200-300 swim free. Compare times for each 100 from earlier swim.
Cool-Down (200-400)
200-400 Easy Pull
Easy swim, if time.