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 19
This is a 25 meter pool.
I am working on getting everyone to swim (at least) 10 x 100 on a tight interval (5-10 sec rest)
Warm-Up (1100)
200 Swim (100 free almost c.u./100 choice)
200 Pull
200 Kick
300 (50 drill/25 swim) x 4
200 Swim (100 free almost c.u./100 choice)
Main (1400)
9 x 100 with changing interval. Ln 8 – 4 x 100. See chart below.
200-300 Pull
200 (4 x 50) Swim
Cool-Down (100-300)
Easy swim, choice. Work on correct stroke when you are tired.
Ln 4: 1 on 1:35, 2 on 1:40, 3 on 1:45, 2 on 1:40, 1 on 1:35
Ln 5: 1 on 1:50, 2 on 1: 55, 3 on 2:00, 2 on 1:55, 1 on 1:50
Ln 6: 1 on 2:00, 2 on 2:05, 3 on 2:10, 2 on 2:05, 1 on 2:00
Ln 7: 1 on 2:15, 2 on 2:20, 3 on 2:25, 2 on 2:20, 1 on 2:15
Ln 8: 1 on 2:55, 2 on 3:00, 1 on 2:55
I gave each lane a printout with when to leave for each swim.
Monday, Nov 19
This is a 25 meter pool.
I am working on getting everyone to swim (at least) 10 x 100 on a tight interval (5-10 sec rest)
Warm-Up (1100)
200 Swim (100 free almost c.u./100 choice)
200 Pull
200 Kick
300 (50 drill/25 swim) x 4
200 Swim (100 free almost c.u./100 choice)
Main (1400)
9 x 100 with changing interval. Ln 8 – 4 x 100. See chart below.
200-300 Pull
200 (4 x 50) Swim
Cool-Down (100-300)
Easy swim, choice. Work on correct stroke when you are tired.
Ln 4: 1 on 1:35, 2 on 1:40, 3 on 1:45, 2 on 1:40, 1 on 1:35
Ln 5: 1 on 1:50, 2 on 1: 55, 3 on 2:00, 2 on 1:55, 1 on 1:50
Ln 6: 1 on 2:00, 2 on 2:05, 3 on 2:10, 2 on 2:05, 1 on 2:00
Ln 7: 1 on 2:15, 2 on 2:20, 3 on 2:25, 2 on 2:20, 1 on 2:15
Ln 8: 1 on 2:55, 2 on 3:00, 1 on 2:55
I gave each lane a printout with when to leave for each swim.
