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 29
Warm-Up (1000)
300 Swim, choice
300 Pull. Increase effort each 100.
200 Kick, choice.
200 Drill. 1st 100: 25 R only free/25 L only free/25 3R-3-3L-3/25 swim .
2nd 100: Repeat same drills back or free
Main (1400)
3 x 100 moderate (long and strong) on interval for 15-20 sec rest
2 x 100 same interval, but 100s faster than 1st set
1 x 100 faster than other sets
200 Pull, recovery
Repeat set of 3 x 100, 2 x 100, 1 x 100. Can change to another stroke.
Cool-Down (100-200)
(4-8) x 25 Perfect stroke
Wednesday, Aug 29
Warm-Up (1000)
300 Swim, choice
300 Pull. Increase effort each 100.
200 Kick, choice.
200 Drill. 1st 100: 25 R only free/25 L only free/25 3R-3-3L-3/25 swim .
2nd 100: Repeat same drills back or free
Main (1400)
3 x 100 moderate (long and strong) on interval for 15-20 sec rest
2 x 100 same interval, but 100s faster than 1st set
1 x 100 faster than other sets
200 Pull, recovery
Repeat set of 3 x 100, 2 x 100, 1 x 100. Can change to another stroke.
Cool-Down (100-200)
(4-8) x 25 Perfect stroke