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.
Thursday, Mar 8
Warm-Up (1300)
200-300 Swim
200 Catch-up Drills.
1st 50: 4 strokes c.u. (count to 2 before starting each arm) / 4 arm strk (2 full strks) reg
2nd 50: 4 strokes c.u. (pull as soon as other arm hits) / 4 arm strokes regular
3rd 50: almost c.u.
4th 50: continue almost c.u.
400 (4x100) Pull. Think about almost c.u. Interval for 15-20 sec rest
300-400 as 50 Kick / 50 Swim, choice
Main (700-1400)
Alternate choice and free (#1 ch, #2 fr, #3 ch, #4 fr)
4 x 25
4 x 50
4 x 100
~Rest 20-30 sec~
Repeat the set.
Cool-Down (100-200)
100-200 easy swim or pull
Thursday, Mar 8
Warm-Up (1300)
200-300 Swim
200 Catch-up Drills.
1st 50: 4 strokes c.u. (count to 2 before starting each arm) / 4 arm strk (2 full strks) reg
2nd 50: 4 strokes c.u. (pull as soon as other arm hits) / 4 arm strokes regular
3rd 50: almost c.u.
4th 50: continue almost c.u.
400 (4x100) Pull. Think about almost c.u. Interval for 15-20 sec rest
300-400 as 50 Kick / 50 Swim, choice
Main (700-1400)
Alternate choice and free (#1 ch, #2 fr, #3 ch, #4 fr)
4 x 25
4 x 50
4 x 100
~Rest 20-30 sec~
Repeat the set.
Cool-Down (100-200)
100-200 easy swim or pull
