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, Oct 19
This is another workout that they worked through alone as I timed two more who did the postal 3000 swim.
Warm-Up (1000)
200-400 (100 Swim, 50 Fingertip Drag, 100 Swim, 50 3 RT/3 LFT, 100 Swim)
~Stop everyone to start next part together~
6 x 50 Pull #1-2 Free, #3 25 back/25 free, #4-5 free, #6 25 ***/25 free.
Leave on 3rd touch.
~Fins on~
4 x 50 Kick #1-2 free with board, #3-4 back (streamlined). Go on 4th touch.
~Fins off~
4 x 25 Rest 5-10. Count strokes.
Main 1 (1200-1650)
3 x 150 (#1-50 fast/100 easy, #2- 50 easy/50 fast/50 easy, #3-100 easy/50 fast)
On 3:00, 3:15, 3:30, 4:00
3 x 100 #1-2 Free, #3 choice. On 1:50, 2:05, 2:20, 2:45.
3 x 50 Sprint on 1:20, 1:40, 2:00
3 x 100 Pull. Same interval as 100 Swims
If time …
3 x 150 50 Swim/50 Drill/50 Swim. Choice. Go on 4th touch.
Cool-Down (50)
Easy swim
Friday, Oct 19
This is another workout that they worked through alone as I timed two more who did the postal 3000 swim.
Warm-Up (1000)
200-400 (100 Swim, 50 Fingertip Drag, 100 Swim, 50 3 RT/3 LFT, 100 Swim)
~Stop everyone to start next part together~
6 x 50 Pull #1-2 Free, #3 25 back/25 free, #4-5 free, #6 25 ***/25 free.
Leave on 3rd touch.
~Fins on~
4 x 50 Kick #1-2 free with board, #3-4 back (streamlined). Go on 4th touch.
~Fins off~
4 x 25 Rest 5-10. Count strokes.
Main 1 (1200-1650)
3 x 150 (#1-50 fast/100 easy, #2- 50 easy/50 fast/50 easy, #3-100 easy/50 fast)
On 3:00, 3:15, 3:30, 4:00
3 x 100 #1-2 Free, #3 choice. On 1:50, 2:05, 2:20, 2:45.
3 x 50 Sprint on 1:20, 1:40, 2:00
3 x 100 Pull. Same interval as 100 Swims
If time …
3 x 150 50 Swim/50 Drill/50 Swim. Choice. Go on 4th touch.
Cool-Down (50)
Easy swim