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.
Saturday, Feb 25
This workout is shorter than usual (2300). It is one I did after a tough week. On Friday, I swam and lifted weights with a trainer. I wasn't up for a tough workout today. If you want to use this one, Repeat part of the Main set and increase the Cool-Down.
Warm-Up (1000)
300 Swim (75 free/25 non-free)
300 Pull
300 (25 K / 25 D /25 S) x 4
100 Swim, choice
Main (1200)
400 Pull ( 2 x 100, 1 x 200)
400 Swim (2 x 100, 1 x 200)
400 (8 x 50), (3 of one stroke, 1 easy choice) x 2
Cool-Down (100)
100 Easy Swim
Saturday, Feb 25
This workout is shorter than usual (2300). It is one I did after a tough week. On Friday, I swam and lifted weights with a trainer. I wasn't up for a tough workout today. If you want to use this one, Repeat part of the Main set and increase the Cool-Down.
Warm-Up (1000)
300 Swim (75 free/25 non-free)
300 Pull
300 (25 K / 25 D /25 S) x 4
100 Swim, choice
Main (1200)
400 Pull ( 2 x 100, 1 x 200)
400 Swim (2 x 100, 1 x 200)
400 (8 x 50), (3 of one stroke, 1 easy choice) x 2
Cool-Down (100)
100 Easy Swim