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, Feb 25
No workout for Friday, Feb 22, because I didn't coach - hamstring problem.
This workout on Monday was very successful. I recorded the times on the 4 x 100 for future use. Everyone surprised themselves with how well they recovered and how well they maintained their times.
Warm-Up (1000)
200 Pull, no paddles
100 Swim, choice
100 Pull holding paddles on end
100 Swim, choice
200 Pick stroke for 4 x 50 #1-2 drill/swim; #3 – pull (breaststrokers can do fly kick); #4 swim
100 Swim, choice
2 x 100 Pull, descend (rest 10-15)
Main (1200)
400 (4 x 100) on 3:00, 3:30, 4:00, 4:30, 5:00. Rest should = swim time. Best average.
200 easy. Choice, mix it up.
300-600 (6, 9, or 12) x 50. Descend in groups of 3 (1-3, rest, 4-6, rest, 7-9, rest, 10-12). You can change strokes after each group of 3. IM switch works also. Interval for 15-20 sec rest.
If time, Kick 200
Cool-Down (300)
Easy swim, choice
Monday, Feb 25
No workout for Friday, Feb 22, because I didn't coach - hamstring problem.
This workout on Monday was very successful. I recorded the times on the 4 x 100 for future use. Everyone surprised themselves with how well they recovered and how well they maintained their times.
Warm-Up (1000)
200 Pull, no paddles
100 Swim, choice
100 Pull holding paddles on end
100 Swim, choice
200 Pick stroke for 4 x 50 #1-2 drill/swim; #3 – pull (breaststrokers can do fly kick); #4 swim
100 Swim, choice
2 x 100 Pull, descend (rest 10-15)
Main (1200)
400 (4 x 100) on 3:00, 3:30, 4:00, 4:30, 5:00. Rest should = swim time. Best average.
200 easy. Choice, mix it up.
300-600 (6, 9, or 12) x 50. Descend in groups of 3 (1-3, rest, 4-6, rest, 7-9, rest, 10-12). You can change strokes after each group of 3. IM switch works also. Interval for 15-20 sec rest.
If time, Kick 200
Cool-Down (300)
Easy swim, choice
