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 24
This was a good workout for several reasons. Most of all, only a few realized that they were doing 16 x 100. Second, unexpectedly we had a bigger group than the last week or two. We had 23 or 24 in 5 lanes. But it worked well since everything was on an interval. The pool closes on holidays, so that may have been why so many were there on Friday (before Memorial Day).
Warm-Up (900)
200-300 Swim, choice
200-300 50 Kick/50 swim
200-300 as (4-6) x 50 drill/swim, choice
Main (1600)
1 x 100 25 swim/25 catch-up, get your time
2 x 100 choice, same stroke. Count strokes.
3 x 100 free or 50 non/50 free. Long and strong, under anaerobic threshold.
4 x 100 pull on ?
3 x 100 choice, can each be different
2 x 100 free, good pace
1 x 100 free, good pace
Cool-Down (100-200)
(2-4) x 50 Easy swim
Friday, May 24
This was a good workout for several reasons. Most of all, only a few realized that they were doing 16 x 100. Second, unexpectedly we had a bigger group than the last week or two. We had 23 or 24 in 5 lanes. But it worked well since everything was on an interval. The pool closes on holidays, so that may have been why so many were there on Friday (before Memorial Day).
Warm-Up (900)
200-300 Swim, choice
200-300 50 Kick/50 swim
200-300 as (4-6) x 50 drill/swim, choice
Main (1600)
1 x 100 25 swim/25 catch-up, get your time
2 x 100 choice, same stroke. Count strokes.
3 x 100 free or 50 non/50 free. Long and strong, under anaerobic threshold.
4 x 100 pull on ?
3 x 100 choice, can each be different
2 x 100 free, good pace
1 x 100 free, good pace
Cool-Down (100-200)
(2-4) x 50 Easy swim
