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.
Friday, Feb 15
Warm-Up (800)
200 Swim, choice
100 Catch-up. 25 with stick/50 without stk/25 with stk
200 Pull
100 Free swim with glide. Roll hips on each stroke.
~Fins on~
100 Backstroke (25 change 3/25 swim)
100 Backstroke swim, roll hips, enter with straight arm
Main1 (1200) Freestyle Set
100 Long and strong, hold kick down. Pace for rest of set. Tell me your time and I will give you the interval. Intervals: 1:30, 1:35, 1:40, … (5 sec increments). Not everyone in lane will have the same interval. (Note: intervals were 10-15 sec rest).
2 x 100
3 x 100
300 Look at chart. Find time if holding the same pace.
200 Same pace.
100
Main2 (600)
200 Pull
200 Kick
200 Drill/Swim by 25
Cool-Down (100)
100 choice
Note: the swimmers overwhelmingly liked this workout. They seemed to get the concept of anaerobic threshold. They held back and were successful in holding the pace for 300 and 200.
Friday, Feb 15
Warm-Up (800)
200 Swim, choice
100 Catch-up. 25 with stick/50 without stk/25 with stk
200 Pull
100 Free swim with glide. Roll hips on each stroke.
~Fins on~
100 Backstroke (25 change 3/25 swim)
100 Backstroke swim, roll hips, enter with straight arm
Main1 (1200) Freestyle Set
100 Long and strong, hold kick down. Pace for rest of set. Tell me your time and I will give you the interval. Intervals: 1:30, 1:35, 1:40, … (5 sec increments). Not everyone in lane will have the same interval. (Note: intervals were 10-15 sec rest).
2 x 100
3 x 100
300 Look at chart. Find time if holding the same pace.
200 Same pace.
100
Main2 (600)
200 Pull
200 Kick
200 Drill/Swim by 25
Cool-Down (100)
100 choice
Note: the swimmers overwhelmingly liked this workout. They seemed to get the concept of anaerobic threshold. They held back and were successful in holding the pace for 300 and 200.
