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, Apr 10
Warm-Up (700-1100)
100-300 Swim
200-300 as (4-6) x 50 Pull. Go when 3rd person finishes.
~Fins ok~
200-300 as 50 kick/50 swim
200 (4 x 50 drill). #1 change 3 with 3; #2 almost c.u.; #3 fingertip drag; #4 combine all 3.
Main (950-1450)
Specific pace work (650-850)
Pick a stroke you want to work on for speed for a 50. Stick with this one stroke.
4 x 25 Sprint. On :35, :40, :45, :50, :55
2 x 50 same stroke as above on 1:15, 1:30, 1:45.
100-200 Pull, easy, recovery
Pick a stroke to work on pacing for 100 (same as before or another stroke)
2 x 50 descend on :55, 1:00, 1:05, 1:20, 1:40
2 x 25 same interval as above
1 x 100 – build first 50, sprint 2nd 50.
100-200 Drill/swim by 25, recovery
Conditioning
300-600 (3-6) x 100 Freestyle. On 1:40, 1:55, 2:05, 2:30, 3:00. Rest should be 20 sec
Cool-Down (100-200)
Easy swim
Wednesday, Apr 10
Warm-Up (700-1100)
100-300 Swim
200-300 as (4-6) x 50 Pull. Go when 3rd person finishes.
~Fins ok~
200-300 as 50 kick/50 swim
200 (4 x 50 drill). #1 change 3 with 3; #2 almost c.u.; #3 fingertip drag; #4 combine all 3.
Main (950-1450)
Specific pace work (650-850)
Pick a stroke you want to work on for speed for a 50. Stick with this one stroke.
4 x 25 Sprint. On :35, :40, :45, :50, :55
2 x 50 same stroke as above on 1:15, 1:30, 1:45.
100-200 Pull, easy, recovery
Pick a stroke to work on pacing for 100 (same as before or another stroke)
2 x 50 descend on :55, 1:00, 1:05, 1:20, 1:40
2 x 25 same interval as above
1 x 100 – build first 50, sprint 2nd 50.
100-200 Drill/swim by 25, recovery
Conditioning
300-600 (3-6) x 100 Freestyle. On 1:40, 1:55, 2:05, 2:30, 3:00. Rest should be 20 sec
Cool-Down (100-200)
Easy swim
