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, May 4
Warm-Up (1000)
500 (100 Swim / 100 Swim with paddles / 100 Pull with paddles /
100 Pull without paddles / 100 Swim)
200 Swim, choice. Concentrate on good push-off, streamline, kick before 1st stroke
300 (6 x 50) Descend 1-3, 4-6. On :50, :55, 1:00, 1:10, 1:40
Main (1500)
400 (4 x 100) #1 Swim, #2-3 Pull, #4 Swim. Free. On 1:30 or 1:40, 1:50, 2:05, 2:20, 2:45
300 (3 x 100). Stop at 50 to get time. Negative split. Choice.
100 I’ll time you. Negative split.
200 (4 x 50). #1, 2 same pace; #3, 4 the same, but faster than #1,2.
200 Stop at 100 to check time. Negative split. Choice.
300 (3 x 100) Kick, choice. Rest 10-15.
Cool-Down (100-300)
25 Kick or 25 Drill/25 Swim
Friday, May 4
Warm-Up (1000)
500 (100 Swim / 100 Swim with paddles / 100 Pull with paddles /
100 Pull without paddles / 100 Swim)
200 Swim, choice. Concentrate on good push-off, streamline, kick before 1st stroke
300 (6 x 50) Descend 1-3, 4-6. On :50, :55, 1:00, 1:10, 1:40
Main (1500)
400 (4 x 100) #1 Swim, #2-3 Pull, #4 Swim. Free. On 1:30 or 1:40, 1:50, 2:05, 2:20, 2:45
300 (3 x 100). Stop at 50 to get time. Negative split. Choice.
100 I’ll time you. Negative split.
200 (4 x 50). #1, 2 same pace; #3, 4 the same, but faster than #1,2.
200 Stop at 100 to check time. Negative split. Choice.
300 (3 x 100) Kick, choice. Rest 10-15.
Cool-Down (100-300)
25 Kick or 25 Drill/25 Swim
