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 24
Warm-Up (1200)
300 Swim (75 free/25 non-free)
300 Pull (100 easy with paddles/100 build without paddles/100 fast with paddles). Just stop
to deal with paddles.
300 Kick ; fins ok. (Drill if unable to kick.)
100 Swim free with fins on.
100 Swim choice with fins.
100 Swim choice (IM or modified IM-sub free)
Main1 (1200)
400 Swim (2 x 50, 1 x 100 all the same stroke) x 2. Can chg strk for second set.
Interval for 15 sec rest on 50s. Rest 30 after 100 before 2nd set.
400 Pull (2 x 100, 1 x 200). Set interval for 15 sec rest on 100s.
400 (4 x 25 count strokes, 4 x 25 Kick, fins ok; 4 x 25 drill; 4 x 25 sprint)
Main2 (400)
400 2 x 200; hold pace; can pull one.
Cool-Down (100-200)
100-200 Easy swim
Friday, Feb 24
Warm-Up (1200)
300 Swim (75 free/25 non-free)
300 Pull (100 easy with paddles/100 build without paddles/100 fast with paddles). Just stop
to deal with paddles.
300 Kick ; fins ok. (Drill if unable to kick.)
100 Swim free with fins on.
100 Swim choice with fins.
100 Swim choice (IM or modified IM-sub free)
Main1 (1200)
400 Swim (2 x 50, 1 x 100 all the same stroke) x 2. Can chg strk for second set.
Interval for 15 sec rest on 50s. Rest 30 after 100 before 2nd set.
400 Pull (2 x 100, 1 x 200). Set interval for 15 sec rest on 100s.
400 (4 x 25 count strokes, 4 x 25 Kick, fins ok; 4 x 25 drill; 4 x 25 sprint)
Main2 (400)
400 2 x 200; hold pace; can pull one.
Cool-Down (100-200)
100-200 Easy swim