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, Apr 6
Warm-Up (1100)
300 Swim (100 free / 50 choice-50 free / alternate 25 non-25 fr)
300 Pull (100 free no paddles / 100 free with paddles / 100 choice, paddles optional)
300 (6 x 50 drill/swim), choice of drill and stroke.
200 (4 x 25 count strokes / 4 x 25 build) on :35, :40, :45, :45, :55
Main (2 choices: regular or meet prep) (1500)
•Regular (Lanes 4-6):
400 (4 x 100 swim) even pace on 1:35, 1:50, 2:05
300 (3 x 100 pull) same interval
200 (1 x 100 on same interval; 2 x 50 on :50, :55, 1:00)
100 (2 x 50 on 1:00, 1:05, 1:10). #1 is easy, #2 good effort
300-500 (6-10) x 50
#1 full c.u.; #2 25 c.u./25 swim; #3 swim ¾ c.u.; #4 D/S choice; #5 swim same str as #4
Repeat as time permits
Cool-Down (100-200)
Easy swim
•Meet Prep (Lanes 7-8) : (700)
2 x 50, same stroke on 2:00, 2:30
Fins on
100-200 (50 Kick/50 swim), recovery
Fins off
2 x 50, same stroke on 2:00, 2:30
25 easy swim to starting blocks
50 (2 x 25) 2 practice starts, swim to other end, walk back
100 (4 x 25) times from blocks. Walk back.
If time, 50 timed from blocks
75 Easy swim for cool-down.
Friday, Apr 6
Warm-Up (1100)
300 Swim (100 free / 50 choice-50 free / alternate 25 non-25 fr)
300 Pull (100 free no paddles / 100 free with paddles / 100 choice, paddles optional)
300 (6 x 50 drill/swim), choice of drill and stroke.
200 (4 x 25 count strokes / 4 x 25 build) on :35, :40, :45, :45, :55
Main (2 choices: regular or meet prep) (1500)
•Regular (Lanes 4-6):
400 (4 x 100 swim) even pace on 1:35, 1:50, 2:05
300 (3 x 100 pull) same interval
200 (1 x 100 on same interval; 2 x 50 on :50, :55, 1:00)
100 (2 x 50 on 1:00, 1:05, 1:10). #1 is easy, #2 good effort
300-500 (6-10) x 50
#1 full c.u.; #2 25 c.u./25 swim; #3 swim ¾ c.u.; #4 D/S choice; #5 swim same str as #4
Repeat as time permits
Cool-Down (100-200)
Easy swim
•Meet Prep (Lanes 7-8) : (700)
2 x 50, same stroke on 2:00, 2:30
Fins on
100-200 (50 Kick/50 swim), recovery
Fins off
2 x 50, same stroke on 2:00, 2:30
25 easy swim to starting blocks
50 (2 x 25) 2 practice starts, swim to other end, walk back
100 (4 x 25) times from blocks. Walk back.
If time, 50 timed from blocks
75 Easy swim for cool-down.
