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, March 15
Warm-Up (1000)
3 x 100 Easy swim. Rest 10 sec after each 100.
3 x 100 Pull. Easy. Rest 10 sec after each 100.
4 x 100 (25 drill/25 swim) #1 Finger Tip drill; #2 3R-3-3L; #3-4 Choice stroke and drill.
Rest 10 after each 100
Main (1500)
Pick a goal time for all 100s regardless of interval.
5 x 100 Swim on 1:40, 2:00, 2:10, 2:20, 3:00
4 x 100 Pull on same interval
3 x 100 Swim on 1:35, 1:55, 2:05, 2:15, 2:55
3 x 100 Swim on 1:20, 1:50, 2:00, 2:10, 2:50
Cool-Down (500)
~Fins on~
200-300 as 50 Kick/50 Swim
200 easy swim
Friday, March 15
Warm-Up (1000)
3 x 100 Easy swim. Rest 10 sec after each 100.
3 x 100 Pull. Easy. Rest 10 sec after each 100.
4 x 100 (25 drill/25 swim) #1 Finger Tip drill; #2 3R-3-3L; #3-4 Choice stroke and drill.
Rest 10 after each 100
Main (1500)
Pick a goal time for all 100s regardless of interval.
5 x 100 Swim on 1:40, 2:00, 2:10, 2:20, 3:00
4 x 100 Pull on same interval
3 x 100 Swim on 1:35, 1:55, 2:05, 2:15, 2:55
3 x 100 Swim on 1:20, 1:50, 2:00, 2:10, 2:50
Cool-Down (500)
~Fins on~
200-300 as 50 Kick/50 Swim
200 easy swim
