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, April 23
Warm-Up (1300)
200 Swim, choice
300 (25 catch-up/50 almost catch-up) x 4
200 Pull
~Fins on~
200 (100 back kick/100 free kick)
100 back (25 chg 6 with 3 / 25 swim)
100 free (25 chg 6 with 3/ 25 swim)
~Fins off~
100 (4 x 25 free swim, count strokes, rest 5-10)
100 (4 x 25 free pull, count strokes, rest 5-10, no kicking)
Main (1300)
200 Long and stroke, aerobic pace (not out of breath)
200 Negative split. 1st 100 long and strong/2nd 100 faster. Get your total time.
200 (4 x 50) on 2:00. Try to make each 50 faster.
200 Good effort. Any strategy you want.
100-200 Pull, easy
Review good turns. Open turns and flip turns. Help each other in lane.
300 (4 x 75) , good turns. #1 all free; #2 free/back/free; #3 choice; #4 choice
Cool-Down (100-200)
4 x 50, choice
Monday, April 23
Warm-Up (1300)
200 Swim, choice
300 (25 catch-up/50 almost catch-up) x 4
200 Pull
~Fins on~
200 (100 back kick/100 free kick)
100 back (25 chg 6 with 3 / 25 swim)
100 free (25 chg 6 with 3/ 25 swim)
~Fins off~
100 (4 x 25 free swim, count strokes, rest 5-10)
100 (4 x 25 free pull, count strokes, rest 5-10, no kicking)
Main (1300)
200 Long and stroke, aerobic pace (not out of breath)
200 Negative split. 1st 100 long and strong/2nd 100 faster. Get your total time.
200 (4 x 50) on 2:00. Try to make each 50 faster.
200 Good effort. Any strategy you want.
100-200 Pull, easy
Review good turns. Open turns and flip turns. Help each other in lane.
300 (4 x 75) , good turns. #1 all free; #2 free/back/free; #3 choice; #4 choice
Cool-Down (100-200)
4 x 50, choice