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, July 18
Warm-Up (1000)
100 Swim
100 Swim (25 breathe normal pattern/25 br on rt side only/25 br on left side only/25 alt br)
100 Swim
200 Pull. Work on alt breathing.
200 (8 x 25) #1 almost c.u. / #2 full c.u. /#3 almost c.u. / #4 free swim / #5 3rt-3lft backstroke/
#6 “L” drill backstroke / #7 3R-3L fly or 2 pull, 1 kick *** / #8 3R-1 full – 3 L fly or
1 pull, 2 kick ***
~fins on~
300 25K / 25D /25 S
Main (1400-1600)
200 Swim, choice. Long and strong.
Rest 1 min.
4 x 50 on :55, 1:05, 1:15, 1:30, 2:00
Rest 1 min
200 Swim. Descend 100s (First 100 easy, second 100 faster).
Rest 1 min
2 x 100 on 1:45, 2:00, 2:15, 2:30, 3:15
Rest 1 min
200 Pull free. Long and strong.
Rest 1 min
200 Swim. Last one. Go for it.
Rest 1 min
8 x 25 Recovery (alternate drill and swim). Rest 10 sec.
200 with fins and paddles (25 3R-3L/ 25 swim)
Cool-Down (200)
Easy swim, perfect stroke
Wednesday, July 18
Warm-Up (1000)
100 Swim
100 Swim (25 breathe normal pattern/25 br on rt side only/25 br on left side only/25 alt br)
100 Swim
200 Pull. Work on alt breathing.
200 (8 x 25) #1 almost c.u. / #2 full c.u. /#3 almost c.u. / #4 free swim / #5 3rt-3lft backstroke/
#6 “L” drill backstroke / #7 3R-3L fly or 2 pull, 1 kick *** / #8 3R-1 full – 3 L fly or
1 pull, 2 kick ***
~fins on~
300 25K / 25D /25 S
Main (1400-1600)
200 Swim, choice. Long and strong.
Rest 1 min.
4 x 50 on :55, 1:05, 1:15, 1:30, 2:00
Rest 1 min
200 Swim. Descend 100s (First 100 easy, second 100 faster).
Rest 1 min
2 x 100 on 1:45, 2:00, 2:15, 2:30, 3:15
Rest 1 min
200 Pull free. Long and strong.
Rest 1 min
200 Swim. Last one. Go for it.
Rest 1 min
8 x 25 Recovery (alternate drill and swim). Rest 10 sec.
200 with fins and paddles (25 3R-3L/ 25 swim)
Cool-Down (200)
Easy swim, perfect stroke
