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, April 26
A few are going to Indianapolis and a few are going to State Senior Games. I modified the workout for
them, but I can't get the format right here.
Warm-Up (1000)
(300) Freestyle. 100 swim/ 100 3R-3-3L (one arm)/ 100 swim
(200) Choice. 100 swim/50 drill/50 swim
(200-400) Pull. 2 x 200 or 2 x 100. Rest 10-15.
(100) 2 x (25 non-free/25 free)
Main (1500)
(400) 2 x broken 200:
1 x 50 count strokes on :50, 1:00, 1:05, 1:10, 1:45
1 x 50 long and strong on same interval
1 x 100. Rest 20-30 and regroup if necessary before repeating.
(200) 1 x 200 try to hold pace of 100 above
~fins okay~
(200) 50 almost c.u. /50 chg 3 with 3/50 fingertip drag/50 combine all 3
(200) 2 x 100 on 1:40, 1:55, 2:05, 2:15, 2:40 Think about the correct stroke.
~fins off – repeat above~
(200) 50 almost c.u. /50 chg 3 with 3/50 fingertip drag/50 combine all 3
(200) 2 x 100 on 1:40, 1:55, 2:05, 2:15, 2:40 Think about the correct stroke.
(100) 2 x 50 descend
Cool-Down (100-200)
Easy swim.
Friday, April 26
A few are going to Indianapolis and a few are going to State Senior Games. I modified the workout for
them, but I can't get the format right here.
Warm-Up (1000)
(300) Freestyle. 100 swim/ 100 3R-3-3L (one arm)/ 100 swim
(200) Choice. 100 swim/50 drill/50 swim
(200-400) Pull. 2 x 200 or 2 x 100. Rest 10-15.
(100) 2 x (25 non-free/25 free)
Main (1500)
(400) 2 x broken 200:
1 x 50 count strokes on :50, 1:00, 1:05, 1:10, 1:45
1 x 50 long and strong on same interval
1 x 100. Rest 20-30 and regroup if necessary before repeating.
(200) 1 x 200 try to hold pace of 100 above
~fins okay~
(200) 50 almost c.u. /50 chg 3 with 3/50 fingertip drag/50 combine all 3
(200) 2 x 100 on 1:40, 1:55, 2:05, 2:15, 2:40 Think about the correct stroke.
~fins off – repeat above~
(200) 50 almost c.u. /50 chg 3 with 3/50 fingertip drag/50 combine all 3
(200) 2 x 100 on 1:40, 1:55, 2:05, 2:15, 2:40 Think about the correct stroke.
(100) 2 x 50 descend
Cool-Down (100-200)
Easy swim.
