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, Sept 14 (Convention)
Warm-Up (700-1100)
200-300 Swim
400-500 (8-10) x 50.
#1-2 (25 c.u./25 swim);
#3-4 (25 3R-3L / 25 swim);
#5-6 Kick at least 1/3 of each25, then swim;
#7-8 Swim;
#9-10 (faster lanes only) Swim
100 (4 x 25, count strokes)
200 Swim - Optional.
Main 1 (600) Purpose: to practice controlling your pace.
Choose a stroke or combination and stick with it through the six 100s. Rest 20-30 betw sets
3 x 100 Long and strong, moderate. Interval for 15-20 sec rest. Get your time. Steady pace.
2 x 100 Same interval; these two 100s should be faster than the set of 3.
1 x 100 Faster than the others.
Main 2 (1050) Purpose: to practice pace for a good 200.
4 x 50 Even pace. Interval for 10-15 sec rest.
100 (25 drill/25 swim), recovery
200 Broken (50-100-50). The two 50s should be the same stroke and the same speed.
The 100 in the middle can be any stroke. Stop at the end of the 50 and 100 to get time.
100 easy swim, choice
2 x 100 Descend
50 easy swim, recovery
200 For time.
Main 3 (300)
2 x 50 Even pace
25-50-25 Check pace on 50
100 For time.
Cool-Down (100-250)
(2-5) x 50 choice (kick, pull, swim, drill – mix it up)
Total: 3300, 2750, 2350
Friday, Sept 14 (Convention)
Warm-Up (700-1100)
200-300 Swim
400-500 (8-10) x 50.
#1-2 (25 c.u./25 swim);
#3-4 (25 3R-3L / 25 swim);
#5-6 Kick at least 1/3 of each25, then swim;
#7-8 Swim;
#9-10 (faster lanes only) Swim
100 (4 x 25, count strokes)
200 Swim - Optional.
Main 1 (600) Purpose: to practice controlling your pace.
Choose a stroke or combination and stick with it through the six 100s. Rest 20-30 betw sets
3 x 100 Long and strong, moderate. Interval for 15-20 sec rest. Get your time. Steady pace.
2 x 100 Same interval; these two 100s should be faster than the set of 3.
1 x 100 Faster than the others.
Main 2 (1050) Purpose: to practice pace for a good 200.
4 x 50 Even pace. Interval for 10-15 sec rest.
100 (25 drill/25 swim), recovery
200 Broken (50-100-50). The two 50s should be the same stroke and the same speed.
The 100 in the middle can be any stroke. Stop at the end of the 50 and 100 to get time.
100 easy swim, choice
2 x 100 Descend
50 easy swim, recovery
200 For time.
Main 3 (300)
2 x 50 Even pace
25-50-25 Check pace on 50
100 For time.
Cool-Down (100-250)
(2-5) x 50 choice (kick, pull, swim, drill – mix it up)
Total: 3300, 2750, 2350
