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.
Monday, March 19
Warm-Up (1000)
200 Swim, free
100 Swim, choice
200-300 Pull
400 (8 x 50) Drill/Swim, choice of drill and stroke. Go when 4th person touches.
Main1 (1000)
All Free:
100 (4 x 25) count strokes, rest 5-10
100 (4 x 25) full catch-up, count
100 (4 x 25) ¾ catch-up, count
100 (2 x 50) count on 1:00, 1:05, 1:10, 1:20, 1:45
100 count each length
200 IM (25 kick/25 drill of each stroke). Do *** last.
Choice (can be IM):
100 (4 x 25) count strokes, rest 5-10
100 (2 x 50) count on 1:05, 1:10, 1:20, 1:30, 1:55
100 count each length
Main2 (200-400)
Swim 200-400, choice. Can mix it up. Think about long strokes.
Cool-Down (100-300)
4 x 25, choice, count
2 x 50, count
1 x 100, count
Monday, March 19
Warm-Up (1000)
200 Swim, free
100 Swim, choice
200-300 Pull
400 (8 x 50) Drill/Swim, choice of drill and stroke. Go when 4th person touches.
Main1 (1000)
All Free:
100 (4 x 25) count strokes, rest 5-10
100 (4 x 25) full catch-up, count
100 (4 x 25) ¾ catch-up, count
100 (2 x 50) count on 1:00, 1:05, 1:10, 1:20, 1:45
100 count each length
200 IM (25 kick/25 drill of each stroke). Do *** last.
Choice (can be IM):
100 (4 x 25) count strokes, rest 5-10
100 (2 x 50) count on 1:05, 1:10, 1:20, 1:30, 1:55
100 count each length
Main2 (200-400)
Swim 200-400, choice. Can mix it up. Think about long strokes.
Cool-Down (100-300)
4 x 25, choice, count
2 x 50, count
1 x 100, count