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, Nov 12
This is a good time of year for conditioning. I am having swimmers work up to
10 x 100 on the shortest possible interval. Today, they will do 4 x 100 fairly comfortably, then 4 x 100 on a faster interval.
Warm-Up (1200)
300 Swim (75 free/25 non-free)
200 Free (25 c.u./25 count/25 almost c.u./25 count) x 2
3 x 100 Pull, descend
~fins on~
200 IM drill (fly: 25 underwater recovery/25 one-arm; back: 25 3R-3-3L/25 chg 3;
***: 24 pull with fly kick/25 pull with free kick; free: chg 6 with 3/chg 3 with 3
~fins off~
200 Swim, choice
Main (1400)
4 x 100 on 1:40, 1:55, 2:05, 2:20, 3:00
200 (4 x 50 Drill/Swim) #1 c.u. (free), #2 3R-3L (bk, fly or fr), #3 Choice, #4 almost c.u.
4 x 100 on 1:35, 1:50, 2:00, 2:15, 2:55
~fins on~
200 (4 x 50) 25 Kick/25 Swim
4 x 50 swim, choice
Cool-Down (100)
Easy swim
Monday, Nov 12
This is a good time of year for conditioning. I am having swimmers work up to
10 x 100 on the shortest possible interval. Today, they will do 4 x 100 fairly comfortably, then 4 x 100 on a faster interval.
Warm-Up (1200)
300 Swim (75 free/25 non-free)
200 Free (25 c.u./25 count/25 almost c.u./25 count) x 2
3 x 100 Pull, descend
~fins on~
200 IM drill (fly: 25 underwater recovery/25 one-arm; back: 25 3R-3-3L/25 chg 3;
***: 24 pull with fly kick/25 pull with free kick; free: chg 6 with 3/chg 3 with 3
~fins off~
200 Swim, choice
Main (1400)
4 x 100 on 1:40, 1:55, 2:05, 2:20, 3:00
200 (4 x 50 Drill/Swim) #1 c.u. (free), #2 3R-3L (bk, fly or fr), #3 Choice, #4 almost c.u.
4 x 100 on 1:35, 1:50, 2:00, 2:15, 2:55
~fins on~
200 (4 x 50) 25 Kick/25 Swim
4 x 50 swim, choice
Cool-Down (100)
Easy swim
