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, March 20
Warm-Up (1000)
200 Swim
200 Pull
200 as 25 drill/25 swim
200 as 25 kick/25 swim
4 x 50 Pull. Set an interval for 15 sec rest.
Main (1400)
Lanes 4,5,6: 3 x 100 on 1:40, 1:55, 2:10. I’ll talk to you about what pace you should do.
Lanes 7,8: 4 x 50 on 1:30, 2:00. These should be at 200 pace, not too slow.
Lanes 4-6: timed 400
Lanes 7-8: timed 200
6 x 50 #1 easy, #2-3 drill/swim, #4-6 medium pace
8 x 25 #1-4 count strokes, #5-8 streamline off wall, kick 1//3, then swim
200 Easy swim. Long and strong. Good turns with streamline.
Cool-Down (300)
200-300 Pull
Wednesday, March 20
Warm-Up (1000)
200 Swim
200 Pull
200 as 25 drill/25 swim
200 as 25 kick/25 swim
4 x 50 Pull. Set an interval for 15 sec rest.
Main (1400)
Lanes 4,5,6: 3 x 100 on 1:40, 1:55, 2:10. I’ll talk to you about what pace you should do.
Lanes 7,8: 4 x 50 on 1:30, 2:00. These should be at 200 pace, not too slow.
Lanes 4-6: timed 400
Lanes 7-8: timed 200
6 x 50 #1 easy, #2-3 drill/swim, #4-6 medium pace
8 x 25 #1-4 count strokes, #5-8 streamline off wall, kick 1//3, then swim
200 Easy swim. Long and strong. Good turns with streamline.
Cool-Down (300)
200-300 Pull
