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 30
Warm-Up (1200)
200 (25 catch-up/25 almost catch-up) x 4
300 (25 rt arm only/25 left arm only/25 swim) x 2
(25 3 rt-3 lft / 25 3 rt -3-3 lft / 25 swim) x 2
200 Swim, choice. Good stroke technique.
100 (4 x 25 free swim, count, rest 5-10)
100 (4 x 25 free pull, count, rest 5-10)
200-300 Pull
Main (1500)
300 (3 x 100) swim. Descend (each 100 gets faster). Set interval for 20 sec rest.
300 (6 x 50) swim. Descend 1-2, 3-4, 5-6. Each group of 2 same stroke. Can change.
Set interval for 15 sec rest.
300 (3 x 100). Same interval as above. Hold even pace.
300 (3 x 100). Each 100 is 50 Pull/50 Swim. No paddles. Just get rid of buoy at the 50.
300 (6 x 50) choice. Add 5 sec to interval for other set of 50s.
Cool-Down (100-200)
Easy swim
Monday, April 30
Warm-Up (1200)
200 (25 catch-up/25 almost catch-up) x 4
300 (25 rt arm only/25 left arm only/25 swim) x 2
(25 3 rt-3 lft / 25 3 rt -3-3 lft / 25 swim) x 2
200 Swim, choice. Good stroke technique.
100 (4 x 25 free swim, count, rest 5-10)
100 (4 x 25 free pull, count, rest 5-10)
200-300 Pull
Main (1500)
300 (3 x 100) swim. Descend (each 100 gets faster). Set interval for 20 sec rest.
300 (6 x 50) swim. Descend 1-2, 3-4, 5-6. Each group of 2 same stroke. Can change.
Set interval for 15 sec rest.
300 (3 x 100). Same interval as above. Hold even pace.
300 (3 x 100). Each 100 is 50 Pull/50 Swim. No paddles. Just get rid of buoy at the 50.
300 (6 x 50) choice. Add 5 sec to interval for other set of 50s.
Cool-Down (100-200)
Easy swim
