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, Feb 13
Warm-Up (800-1000)
200-300 Swim, choice
200-300 Pull
8 x 50 Pick a stroke to be timed on for a 50 (later). Do that stroke for #1, 4,7. Work around
others, like a meet warm-up. Go when you are ready.
#1 selected stroke, time yourself for a base time
#2-3 drill/swim, choice
#4 selected stroke, time yourself
#5-6 count strokes on 1st 25 or each
#7 selected stroke, time yourself
#8 easy swim, choice
Main1 (800-1000)
200-300 as (2-3) x 100. Long and strong. On 1:30, 1:45, 2:00, 2:10, 2:40.
Last one can be non-free.
50 as 2 x 25, rest 5-10 sec. #1 K 1/3 of way, then add stroke. #2 P (drag feet) 1/3, then add K
50 for time. I will time each lane.
200-300 50 pull/50 swim. Just stop long enough to chg equipment.
~fins on~
300 (25K/25D/25S). Choice.
Main2 (400-600). Not all lanes will get to this part.
200 Pull
200 as 100 Pull/100 Swim
200 Swim
Cool-Down (200)
2 x (2 x 25 + 50) Count strokes
Wednesday, Feb 13
Warm-Up (800-1000)
200-300 Swim, choice
200-300 Pull
8 x 50 Pick a stroke to be timed on for a 50 (later). Do that stroke for #1, 4,7. Work around
others, like a meet warm-up. Go when you are ready.
#1 selected stroke, time yourself for a base time
#2-3 drill/swim, choice
#4 selected stroke, time yourself
#5-6 count strokes on 1st 25 or each
#7 selected stroke, time yourself
#8 easy swim, choice
Main1 (800-1000)
200-300 as (2-3) x 100. Long and strong. On 1:30, 1:45, 2:00, 2:10, 2:40.
Last one can be non-free.
50 as 2 x 25, rest 5-10 sec. #1 K 1/3 of way, then add stroke. #2 P (drag feet) 1/3, then add K
50 for time. I will time each lane.
200-300 50 pull/50 swim. Just stop long enough to chg equipment.
~fins on~
300 (25K/25D/25S). Choice.
Main2 (400-600). Not all lanes will get to this part.
200 Pull
200 as 100 Pull/100 Swim
200 Swim
Cool-Down (200)
2 x (2 x 25 + 50) Count strokes
