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, March 30
Warm-Up (1100)
200-300 Swim
400 (2 x 50 drill/swim, 2 x 50 build) x 2. Go on 4th touch.
200 (2 x 100) #1 build, #2 good effort
200 2 x (2 x 50) descend 1-2. Go on 4th touch.
Main (1400)
200 (8 x 25) Divide into heats based on free times. Shift as needed. (4 free, 4 choice).
200 Pull
200 Kick
400 (4 x 100) Pull on 1:40, 1:50, 2:00, 2:15, 2:30
300-400 (6-8) x 50 No interval. Odds are fast. When everyone finishes, swim one easy.
Get everyone together for next fast one.
Cool-Down (100-300)
Easy swim.
Friday, March 30
Warm-Up (1100)
200-300 Swim
400 (2 x 50 drill/swim, 2 x 50 build) x 2. Go on 4th touch.
200 (2 x 100) #1 build, #2 good effort
200 2 x (2 x 50) descend 1-2. Go on 4th touch.
Main (1400)
200 (8 x 25) Divide into heats based on free times. Shift as needed. (4 free, 4 choice).
200 Pull
200 Kick
400 (4 x 100) Pull on 1:40, 1:50, 2:00, 2:15, 2:30
300-400 (6-8) x 50 No interval. Odds are fast. When everyone finishes, swim one easy.
Get everyone together for next fast one.
Cool-Down (100-300)
Easy swim.