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, Apr 22
Warm-Up (800-1200)
300-400 100 swim/50 drill/100 swim/50 drill/100 swim, choice
300-500 2 x 100 Pull, 1 x 100 Swim, 2 x 100 Pull
200-300 25 Kick/25 Swim, choice. Fins ok.
Main (1300)
The 300, 200, 100 are choice, but they should be the same stroke or combination.
If you choose 50 back/50 free, then the 200 and 100 should be the same combo.
300 Swim, long and strong. Stop at 200 and get time.
200 Swim, long and strong. Stop at 100 and get time. Time for 200 should be faster than
the first 200 of the 300.
100 Swim, long and strong. Time should be faster than first 100 of the 200.
500 as 10 x 50. Odd are d/s. Even are swim. 2 in a row should be the same stroke.
If you d/s fly, the swim should be fly also. You can change stroke every 2.
200 as 8 x 25. I’ll time you.
Cool-Down (200-400)
100-200 Pull
100-200 Swim
Monday, Apr 22
Warm-Up (800-1200)
300-400 100 swim/50 drill/100 swim/50 drill/100 swim, choice
300-500 2 x 100 Pull, 1 x 100 Swim, 2 x 100 Pull
200-300 25 Kick/25 Swim, choice. Fins ok.
Main (1300)
The 300, 200, 100 are choice, but they should be the same stroke or combination.
If you choose 50 back/50 free, then the 200 and 100 should be the same combo.
300 Swim, long and strong. Stop at 200 and get time.
200 Swim, long and strong. Stop at 100 and get time. Time for 200 should be faster than
the first 200 of the 300.
100 Swim, long and strong. Time should be faster than first 100 of the 200.
500 as 10 x 50. Odd are d/s. Even are swim. 2 in a row should be the same stroke.
If you d/s fly, the swim should be fly also. You can change stroke every 2.
200 as 8 x 25. I’ll time you.
Cool-Down (200-400)
100-200 Pull
100-200 Swim
