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, July 20
Warm-Up (1200)
~Fins okay~
300 (50 kick/50 swim)
200 (50 chg 6 back / 50 swim back / 50 chg 6 free /50 swim free
~Fins off~
200 Swim, choice.
300 Pull (150, 100, 50). Increase effort. Rest 10-15 between.
200 (4 x 50). Descend 1-2, 3-4. On 1:00, 1:10, 1:20, 1:30, 1:45.
Main (900)
Divide into 2 groups. Match up one from each group. When you are not swimming, get time for partner. Each group rests while the other group swims. Lane 8 – just 1 x 200.
400 (2 x 200 Best effort on each.)
200 (2 x 100 Best effort on each.)
300 (6 x 50, drill swim). Go when 4th person finishes.
If time (200)
200 (8 x 25) Odds sprint, evens easy. On :40, :45, :50, :55.
Cool-Down (200)
Easy swim
Friday, July 20
Warm-Up (1200)
~Fins okay~
300 (50 kick/50 swim)
200 (50 chg 6 back / 50 swim back / 50 chg 6 free /50 swim free
~Fins off~
200 Swim, choice.
300 Pull (150, 100, 50). Increase effort. Rest 10-15 between.
200 (4 x 50). Descend 1-2, 3-4. On 1:00, 1:10, 1:20, 1:30, 1:45.
Main (900)
Divide into 2 groups. Match up one from each group. When you are not swimming, get time for partner. Each group rests while the other group swims. Lane 8 – just 1 x 200.
400 (2 x 200 Best effort on each.)
200 (2 x 100 Best effort on each.)
300 (6 x 50, drill swim). Go when 4th person finishes.
If time (200)
200 (8 x 25) Odds sprint, evens easy. On :40, :45, :50, :55.
Cool-Down (200)
Easy swim