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, Aug 31
Warm-Up (1000)
300 (Drill 3rd 25 of each 100. That will be 50 swim/25 drill/25 swim), choice.
300 (25K/25D/25S) x 4. Fins ok.
400 (8 x 50). Drill, Kick, Pull or Swim. Do 2 in a row the same. Go on 3rd touch.
Main (1300 or 1500)
4 x 100 Interval for 15 sec rest. All same stroke.
100 Kick ½ way, swim rest of each 25
3 x 100
100 Swim one-arm ½ way, full stroke rest of each 25
2 x 100 Interval for 15 rest. Same stroke, does not have to be same as above.
50 choice
1 x 100 choice, fast
50 choice
If you want more yardage, 200 Swim. Choice
Cool-Down (100)
4 x 25
Friday, Aug 31
Warm-Up (1000)
300 (Drill 3rd 25 of each 100. That will be 50 swim/25 drill/25 swim), choice.
300 (25K/25D/25S) x 4. Fins ok.
400 (8 x 50). Drill, Kick, Pull or Swim. Do 2 in a row the same. Go on 3rd touch.
Main (1300 or 1500)
4 x 100 Interval for 15 sec rest. All same stroke.
100 Kick ½ way, swim rest of each 25
3 x 100
100 Swim one-arm ½ way, full stroke rest of each 25
2 x 100 Interval for 15 rest. Same stroke, does not have to be same as above.
50 choice
1 x 100 choice, fast
50 choice
If you want more yardage, 200 Swim. Choice
Cool-Down (100)
4 x 25
