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.
Mon, Dec 31
Warm-Up (1200)
400 Swim. 75 free/25 non-free
300 Pull. 2 x 150 Increase effort
200 (25 drill/25 swim) x 4. Drills (1st catch-up, 2nd 3R-3L) x 2
300 (75 Kick/25 swim)
Main (1300)
→4 x 200 Work just one 50 of each 200. Try to keep the designated 50 at 200 pace.
#1 50 at 200 pace, 150 easy
#2 50 easy, 50 at pace, 100 easy
#3 100 easy, 50 at pace, 50 easy
#4 150 easy, 50 at pace
→100 (25 fingertip drag/25 swim) x 2
→4 x 100 (#1 and #4 are pull, #2 & #3 are swim). On 1:35, 1:50, 2:00, 2:10, 2:45
Cool-Down (100)
2 x 50 easy
Mon, Dec 31
Warm-Up (1200)
400 Swim. 75 free/25 non-free
300 Pull. 2 x 150 Increase effort
200 (25 drill/25 swim) x 4. Drills (1st catch-up, 2nd 3R-3L) x 2
300 (75 Kick/25 swim)
Main (1300)
→4 x 200 Work just one 50 of each 200. Try to keep the designated 50 at 200 pace.
#1 50 at 200 pace, 150 easy
#2 50 easy, 50 at pace, 100 easy
#3 100 easy, 50 at pace, 50 easy
#4 150 easy, 50 at pace
→100 (25 fingertip drag/25 swim) x 2
→4 x 100 (#1 and #4 are pull, #2 & #3 are swim). On 1:35, 1:50, 2:00, 2:10, 2:45
Cool-Down (100)
2 x 50 easy
