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, April 17
Warm-Up (800)
200 swim, free
200 pull
200 swim, choice, mix it up
200 choice, 25 drill/25 swim
Main (1600)
6 x 50 Descend 1-3, 4-6. On :50, 1:00, 1:05, 1:15, 1:45. Free.
If you want to go non-free, do 1-3 free, 4, 6 non-free. Rest during 5.
3 x 100 Even pace on 1:35, 1:45, 2:00, 2:15, 2: 50
6 x 50 Odds are fast, evens are easy recovery. On 1:00, 1:10, 1:15, 1:30, 2:00. Choice.
3 x 100 Even pace on 1:35, 1:45, 2:00, 2:15, 2: 50
4 x 50 Descend 1-2, 3-4. Pick your interval.
2 x 100 Pick your interval.
Cool-Down (400)
200 pull
200 swim
Wednesday, April 17
Warm-Up (800)
200 swim, free
200 pull
200 swim, choice, mix it up
200 choice, 25 drill/25 swim
Main (1600)
6 x 50 Descend 1-3, 4-6. On :50, 1:00, 1:05, 1:15, 1:45. Free.
If you want to go non-free, do 1-3 free, 4, 6 non-free. Rest during 5.
3 x 100 Even pace on 1:35, 1:45, 2:00, 2:15, 2: 50
6 x 50 Odds are fast, evens are easy recovery. On 1:00, 1:10, 1:15, 1:30, 2:00. Choice.
3 x 100 Even pace on 1:35, 1:45, 2:00, 2:15, 2: 50
4 x 50 Descend 1-2, 3-4. Pick your interval.
2 x 100 Pick your interval.
Cool-Down (400)
200 pull
200 swim
