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, May 10
Warm-Up (900-1200)
200-300 Swim (75 free/25 non-free)
~fins on~
300-400 as (100 Kick/100 Swim/100 Kick/100 Swim). Rest 10 after each 100. Don’t wait for
rest of lane.
200 continuous as 50 catch-up/50 chg 3 with 3/50 fingertip drag/50 combine all 3
~fins off~
200-300 Pull
Main (1300)
4 x 50 choice. Descend 1-2, 3-4. Can switch strokes after #2. On :55, 1:05, 1:10, 1:30, 2:00
4 x 50 free. Even pace. On :50, :55, 1:00 or 1:05, 1:15, 1:45
2 x 200 #1 free, #2 choice. On 3:00, 3:30, 4:20, 4:45
500 as: 50 set pace for 100s on :50, 55, 1:05, 1:15
2 x 100 on 1:35, 1:55, 2:05, 2:20
50 easy, recovery. Regroup if necessary. Do not rest more than 45.
2 x 100 on same interval
If time…(200-400)
(2-4) x 100 Pull. Try for steady pace. Same interval for 100s.
Cool-Down (100)
Easy swim
Friday, May 10
Warm-Up (900-1200)
200-300 Swim (75 free/25 non-free)
~fins on~
300-400 as (100 Kick/100 Swim/100 Kick/100 Swim). Rest 10 after each 100. Don’t wait for
rest of lane.
200 continuous as 50 catch-up/50 chg 3 with 3/50 fingertip drag/50 combine all 3
~fins off~
200-300 Pull
Main (1300)
4 x 50 choice. Descend 1-2, 3-4. Can switch strokes after #2. On :55, 1:05, 1:10, 1:30, 2:00
4 x 50 free. Even pace. On :50, :55, 1:00 or 1:05, 1:15, 1:45
2 x 200 #1 free, #2 choice. On 3:00, 3:30, 4:20, 4:45
500 as: 50 set pace for 100s on :50, 55, 1:05, 1:15
2 x 100 on 1:35, 1:55, 2:05, 2:20
50 easy, recovery. Regroup if necessary. Do not rest more than 45.
2 x 100 on same interval
If time…(200-400)
(2-4) x 100 Pull. Try for steady pace. Same interval for 100s.
Cool-Down (100)
Easy swim
