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, Jan 16
Warm-Up (1200)
100-200 Swim, free
400 (100 Pull free with paddles, 100 Pull free with no paddles, 100 Pull free with paddles,
held on top end, 100 Pull with no paddles)
200 Swim (25 non-free/25 free)
~fins okay~
250 (50 change 12/ 50 change 6/50 change 6 with 3 strokes/50 change 3/50 change 3 with 3)
150 (3 x 50 descend. May wear fins or not.)
Main (1500)
6 x 100 free or (100 non-free/50 free) x 3
Interval is set for free. Those doing non-free will probably miss the interval. They
should wait the others make the turn at the 50 and swim a 50 free.
Intervals: 1:30, 1:45, 1:55 or 2:00, 2:10, 2:40 (Interval should be challenging , but doable.)
10 x 50 (2 – recovery, 4 – drill/swim, 4 – 25 pull, let feet drag/25 swim)
400 as : (#1 Swim with fins, #2 Swim with fins and paddles, #3 Pull with buoy and paddles,
#4 Pull with just bouy, no paddles)
Cool-Down (100-300)
4 x 25, choice, count strokes
200 Pull
Wednesday, Jan 16
Warm-Up (1200)
100-200 Swim, free
400 (100 Pull free with paddles, 100 Pull free with no paddles, 100 Pull free with paddles,
held on top end, 100 Pull with no paddles)
200 Swim (25 non-free/25 free)
~fins okay~
250 (50 change 12/ 50 change 6/50 change 6 with 3 strokes/50 change 3/50 change 3 with 3)
150 (3 x 50 descend. May wear fins or not.)
Main (1500)
6 x 100 free or (100 non-free/50 free) x 3
Interval is set for free. Those doing non-free will probably miss the interval. They
should wait the others make the turn at the 50 and swim a 50 free.
Intervals: 1:30, 1:45, 1:55 or 2:00, 2:10, 2:40 (Interval should be challenging , but doable.)
10 x 50 (2 – recovery, 4 – drill/swim, 4 – 25 pull, let feet drag/25 swim)
400 as : (#1 Swim with fins, #2 Swim with fins and paddles, #3 Pull with buoy and paddles,
#4 Pull with just bouy, no paddles)
Cool-Down (100-300)
4 x 25, choice, count strokes
200 Pull
