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.
Wednesday, Dec 12
Warm-Up (1000)
300 Swim (100 free/50 choice) x 2
300 Pull (75 free/25 non-free) x 3
~Fins ok~
400 (50 kick/50 swim)
Main (1500)
Improving your 200s and 100s
Pick a stroke or combination for 600 meters. Work on steady pace for 200.
4 x 50 on 1:00, 1:10, 1:20, 1:30, 2:00
~rest extra 20-30~
2 x 100 on 2:00, 2:10, 2:20, 2:30, 3:00
~rest extra 20-30~
1 x 200
100 as 50 easy, 50 build. Recovery
Pick a stroke for 400. Work on speed for 100 pace.
4 x 25 Count strokes. Go on 3rd or 4th touch.
4 x 25 Sprint on :35, :40, :40 or :45, :45, :55
2 x 50 Descend on :55, 1:00, 1:10, 1:20, 1:50
~rest extra 20-30~
1 x 100
200 Pull, easy
4 x 50 drill/swim. Go on 3rd or 4th touch.
Cool-Down (100)
Easy swim
Wednesday, Dec 12
Warm-Up (1000)
300 Swim (100 free/50 choice) x 2
300 Pull (75 free/25 non-free) x 3
~Fins ok~
400 (50 kick/50 swim)
Main (1500)
Improving your 200s and 100s
Pick a stroke or combination for 600 meters. Work on steady pace for 200.
4 x 50 on 1:00, 1:10, 1:20, 1:30, 2:00
~rest extra 20-30~
2 x 100 on 2:00, 2:10, 2:20, 2:30, 3:00
~rest extra 20-30~
1 x 200
100 as 50 easy, 50 build. Recovery
Pick a stroke for 400. Work on speed for 100 pace.
4 x 25 Count strokes. Go on 3rd or 4th touch.
4 x 25 Sprint on :35, :40, :40 or :45, :45, :55
2 x 50 Descend on :55, 1:00, 1:10, 1:20, 1:50
~rest extra 20-30~
1 x 100
200 Pull, easy
4 x 50 drill/swim. Go on 3rd or 4th touch.
Cool-Down (100)
Easy swim