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.
Wednesday, April 18
Warm-Up (1400)
200 Swim
500 (10 x 50). Go when 4th person touches.
#1-3 Easy swim; #4-6 25D/25S;
#7-8 Long streamline, kick past flags then swim;
#9-10 Long streamline, build through 50
200-500 ? x 100 Pull. Lane 4: 5; Lane 3: 4; Lane 2: 3; Lane 1: 2
100-200 Swim, choice
Main (1400)
Learning and practicing Negative Splits. You have to read the clock!
2 x 25 I’ll call out times. 2nd one is faster.
2x 25 Same thing. Can do another stroke. (100)
2 x 50 on :55, 1:00, 1:10, 1:15, 1:20. Free.
2 x 50 Same thing. Free.
2 x 50 I’ll time each lane. (300)
2 x 100 on 1:30, 1:45, 1:55, 2:05, 2:15.
2 x 100 Same thing.
2 x 100 I’ll time each lane. (600)
200-400 (1-2) x 200 Negative split within the 200. Stop at 100 to check time. Rest 20 seconds.
Those going to Nationals:
All of the warm-up and the main set through the 50s. They stopped and did some turns while the others continued.
Wednesday, April 18
Warm-Up (1400)
200 Swim
500 (10 x 50). Go when 4th person touches.
#1-3 Easy swim; #4-6 25D/25S;
#7-8 Long streamline, kick past flags then swim;
#9-10 Long streamline, build through 50
200-500 ? x 100 Pull. Lane 4: 5; Lane 3: 4; Lane 2: 3; Lane 1: 2
100-200 Swim, choice
Main (1400)
Learning and practicing Negative Splits. You have to read the clock!
2 x 25 I’ll call out times. 2nd one is faster.
2x 25 Same thing. Can do another stroke. (100)
2 x 50 on :55, 1:00, 1:10, 1:15, 1:20. Free.
2 x 50 Same thing. Free.
2 x 50 I’ll time each lane. (300)
2 x 100 on 1:30, 1:45, 1:55, 2:05, 2:15.
2 x 100 Same thing.
2 x 100 I’ll time each lane. (600)
200-400 (1-2) x 200 Negative split within the 200. Stop at 100 to check time. Rest 20 seconds.
Those going to Nationals:
All of the warm-up and the main set through the 50s. They stopped and did some turns while the others continued.
