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, June 5
Note: This didn't go as well as anticipated. Attendance had been under 20 for several workouts, so I thought I could time and get splits.
However, 26 showed up! Even with an extra lane, making 6, I couldn't do it in 2 groups. Plus, timing 12 at a time was too challenging to get splits. I did get everyone's final time.
Warm-Up (800-1000)
200-300 25 drill/75 swim, choice
100 swim free, perfect stroke
100 swim all non-free or 25 non/25 free
200-300 Pull
200 choice, 25 drill/25 swim
Main (1600)
200-400 (8 x 50) at 400 pace for free or (4 x 50) at 200 pace for non-free or 200 IM
Non-free do odds only; rest on evens. :50, :55, 1:00, 1:10, 1:40
Divide group into 2 groups:
Grp 1 will do 200 non-free or IM for time
Grp 2 will do 400 free for time
Grp 1 will do another 200 for time, choice
I will try to get splits.
300 Recovery (100 pull/100 swim/100 pull)
200-300 Kick
200 as 8 x 25 #1-2 swim free with fins, #3-4 swim with no fins, #5-6 Pull with paddles,
#7-8 Choice stroke and gear
Cool-Down (200)
Easy swim
Wednesday, June 5
Note: This didn't go as well as anticipated. Attendance had been under 20 for several workouts, so I thought I could time and get splits.
However, 26 showed up! Even with an extra lane, making 6, I couldn't do it in 2 groups. Plus, timing 12 at a time was too challenging to get splits. I did get everyone's final time.
Warm-Up (800-1000)
200-300 25 drill/75 swim, choice
100 swim free, perfect stroke
100 swim all non-free or 25 non/25 free
200-300 Pull
200 choice, 25 drill/25 swim
Main (1600)
200-400 (8 x 50) at 400 pace for free or (4 x 50) at 200 pace for non-free or 200 IM
Non-free do odds only; rest on evens. :50, :55, 1:00, 1:10, 1:40
Divide group into 2 groups:
Grp 1 will do 200 non-free or IM for time
Grp 2 will do 400 free for time
Grp 1 will do another 200 for time, choice
I will try to get splits.
300 Recovery (100 pull/100 swim/100 pull)
200-300 Kick
200 as 8 x 25 #1-2 swim free with fins, #3-4 swim with no fins, #5-6 Pull with paddles,
#7-8 Choice stroke and gear
Cool-Down (200)
Easy swim
