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, Jan 7
Warm-Up (1000)
200-300 Freestyle (50 catch-up/50 glide 2)
100 Swim, choice
200 Swim free, almost catch-up
200 IM (25 kick/25 drill). Do *** first (fly kick, free kick, 2 P/1K, 2K/1P); put on fins: fly,
back, free
200 Swim, choice. Mix it up.
Main 1 (1200)
2 x 50 (same stroke) on :50 or :55, 1:00, 1:05, 1:10, 1:45
1 x 100 (same stroke as above) on 1:40, 1:55, 2:05, 2:10, 2:40 (Will need time to chg equip)
~Decide on interval for rest of set~
2 x 50 and 1 x 100 Pull with paddles
2 x 50 and 1 x 100 Pull without paddles
2 x 50 and 1 x 100 Swim
2 x 50 and 1 x 100 Pull without paddles
2 x 50 and 1 x 100 Pull with paddles
Main 2 (500)
200 Kick (fins ok)
300 (50 kick/50 swim)
This was a good workout. Everyone worked hard but liked it. The variety kept their interest.
Monday, Jan 7
Warm-Up (1000)
200-300 Freestyle (50 catch-up/50 glide 2)
100 Swim, choice
200 Swim free, almost catch-up
200 IM (25 kick/25 drill). Do *** first (fly kick, free kick, 2 P/1K, 2K/1P); put on fins: fly,
back, free
200 Swim, choice. Mix it up.
Main 1 (1200)
2 x 50 (same stroke) on :50 or :55, 1:00, 1:05, 1:10, 1:45
1 x 100 (same stroke as above) on 1:40, 1:55, 2:05, 2:10, 2:40 (Will need time to chg equip)
~Decide on interval for rest of set~
2 x 50 and 1 x 100 Pull with paddles
2 x 50 and 1 x 100 Pull without paddles
2 x 50 and 1 x 100 Swim
2 x 50 and 1 x 100 Pull without paddles
2 x 50 and 1 x 100 Pull with paddles
Main 2 (500)
200 Kick (fins ok)
300 (50 kick/50 swim)
This was a good workout. Everyone worked hard but liked it. The variety kept their interest.
