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, Aug 27
Warm-Up (400)
300 Swim: 75 free/(25 back or catch-up) - 50 free/(50 back or c.u.) - 25 free/(75 back or c.u.)
100 Breaststroke. Mix drills and swim.
Main (1600-2000)
1 x 400 Continuous. Stop just long enough to change equipment.
1st 100 – Pull, no paddles; 2nd 100 – Pull with paddles;
3rd 100 – Swim with paddles and fins (no buoy); 4th 100 – Swim with fins (no paddles)
2 x 200 #1 Swim / #2 Pull
4 x 100 Swim. Interval for 15 sec rest. Choice.
8 x 50 Think 4 x (2 x 50). Interval for 20 sec rest.
Mix it up (kicks, swims, different strokes).
~ Main Set is 1600 and workout is 2000 to this point~
16 x 25 Think 4 x (4 x 25). Interval for 10-15 sec rest.
In each set of 4, #1 build, #2-3 fast, #4 easy
Cool Down (100-400)
50 Kick or Drill/ 50 Swim
Grand Total through the Main Set is 2400. Add Cool Down for your final yardage.
Monday, Aug 27
Warm-Up (400)
300 Swim: 75 free/(25 back or catch-up) - 50 free/(50 back or c.u.) - 25 free/(75 back or c.u.)
100 Breaststroke. Mix drills and swim.
Main (1600-2000)
1 x 400 Continuous. Stop just long enough to change equipment.
1st 100 – Pull, no paddles; 2nd 100 – Pull with paddles;
3rd 100 – Swim with paddles and fins (no buoy); 4th 100 – Swim with fins (no paddles)
2 x 200 #1 Swim / #2 Pull
4 x 100 Swim. Interval for 15 sec rest. Choice.
8 x 50 Think 4 x (2 x 50). Interval for 20 sec rest.
Mix it up (kicks, swims, different strokes).
~ Main Set is 1600 and workout is 2000 to this point~
16 x 25 Think 4 x (4 x 25). Interval for 10-15 sec rest.
In each set of 4, #1 build, #2-3 fast, #4 easy
Cool Down (100-400)
50 Kick or Drill/ 50 Swim
Grand Total through the Main Set is 2400. Add Cool Down for your final yardage.
