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, May 21
Warm-Up (1100)
300-500 Swim. Mix it up.
400-500 (8-10) x 50. Rest 10-15 sec. Don’t wait for others.
Work around each other like a meet w.u.
Do some d/s, kick or pull ½ way, check pace. No toys.
100 (4 x 25). Sprint. Rest as needed.
Main (1250)
100 timed. Choice. 5 sec apart. I’ll call out times.
200 - 400 Lanes 4,5,6: 8 x 50. On 1:00, 1:10, 1:15 or 1:20. Use some for recovery.
Lane 7: 3 x 50, 4 x 25. Lane 8: 8 x 25. Work on speed.
100 timed. Choice.
200-400 Pull. Set interval. Lanes 4-6: 4 x 100; Lane 7: 3 x 100; Lane 8: 2 x 100.
100-200 (4-8) x 25. Odds – swim hard for 1st ½. Evens – swim hard for 2nd 1/2 .
50 timed.
Cool-Down (50-350)
Easy swim
Monday, May 21
Warm-Up (1100)
300-500 Swim. Mix it up.
400-500 (8-10) x 50. Rest 10-15 sec. Don’t wait for others.
Work around each other like a meet w.u.
Do some d/s, kick or pull ½ way, check pace. No toys.
100 (4 x 25). Sprint. Rest as needed.
Main (1250)
100 timed. Choice. 5 sec apart. I’ll call out times.
200 - 400 Lanes 4,5,6: 8 x 50. On 1:00, 1:10, 1:15 or 1:20. Use some for recovery.
Lane 7: 3 x 50, 4 x 25. Lane 8: 8 x 25. Work on speed.
100 timed. Choice.
200-400 Pull. Set interval. Lanes 4-6: 4 x 100; Lane 7: 3 x 100; Lane 8: 2 x 100.
100-200 (4-8) x 25. Odds – swim hard for 1st ½. Evens – swim hard for 2nd 1/2 .
50 timed.
Cool-Down (50-350)
Easy swim