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, Aug 22
Warm-Up (1100)
100 Free swim
200 Swim (50 non-free/100 free/50 free)
100 Free pull
300 Pull (25 non-free/50 free) x 4
100 Kick 1/3 of each length/swim rest. No fins. Be sure you kick 1/3.
200 Kick, choice. Fins ok
100 Swim. Second 50 faster than first 50.
Main (1400)
I had swimmers switch lanes according to interval for 50s. I wanted them to have 10-15 sec rest.
200 (4 x 50) Choice. Even pace.
100 One-arm ½ way swim rest – back, fly, free OR *** – pull only ½ way, swim rest
200 as 50 – 100 – 50. Two 50s should be same pace. 100 can be anything, long and strong.
Stop just long enough to get time for 50s (
Wednesday, Aug 22
Warm-Up (1100)
100 Free swim
200 Swim (50 non-free/100 free/50 free)
100 Free pull
300 Pull (25 non-free/50 free) x 4
100 Kick 1/3 of each length/swim rest. No fins. Be sure you kick 1/3.
200 Kick, choice. Fins ok
100 Swim. Second 50 faster than first 50.
Main (1400)
I had swimmers switch lanes according to interval for 50s. I wanted them to have 10-15 sec rest.
200 (4 x 50) Choice. Even pace.
100 One-arm ½ way swim rest – back, fly, free OR *** – pull only ½ way, swim rest
200 as 50 – 100 – 50. Two 50s should be same pace. 100 can be anything, long and strong.
Stop just long enough to get time for 50s (