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, July 19
This is one of the workouts that some lanes only got part way through. That's okay. The sets of 50s were my main focus today.
Thanks goodness we had 50s. There were 23 swimmers in 5 lanes, so the shorter distance repeats worked well.
Warm-Up (1000)
300-500 Free: (100-200) swim; 100 drill/swim by 25; (100-200) swim
200 Choice: 50 swim; 100 drill/swim by 25; 50 swim
300 Pull. (3 x 100) Not necessary to stay together. Rest 10-15. Increase effort.
Main (1500)
200 4 x 50 choice, even pace until #4. On 1:00, 1:10, 1:20, 1;30, 1:50
200 4 x 50 pull. On :50, :55, 1:00 or 1:05, 1:15, 1:40
200 4 x 50 free. Good push-off, k at least until head passes flags. On :55, 1:00, 1:05, 1:20, 1:45
200 4 x 50 free. On push-off, kick at least until head passes the flags. At finish, kick into wall
Once your hands pass the flags. On interval for 1st set.
100 2 x 50 choice, Kick to flags and kick from flags in, as above.
300 4 x 75 choice/free/choice (25 each). Choice can be non-free or full catch-up.
300 3 x 100
Cool-Down (200)
Easy 200 swim or pull
Friday, July 19
This is one of the workouts that some lanes only got part way through. That's okay. The sets of 50s were my main focus today.
Thanks goodness we had 50s. There were 23 swimmers in 5 lanes, so the shorter distance repeats worked well.
Warm-Up (1000)
300-500 Free: (100-200) swim; 100 drill/swim by 25; (100-200) swim
200 Choice: 50 swim; 100 drill/swim by 25; 50 swim
300 Pull. (3 x 100) Not necessary to stay together. Rest 10-15. Increase effort.
Main (1500)
200 4 x 50 choice, even pace until #4. On 1:00, 1:10, 1:20, 1;30, 1:50
200 4 x 50 pull. On :50, :55, 1:00 or 1:05, 1:15, 1:40
200 4 x 50 free. Good push-off, k at least until head passes flags. On :55, 1:00, 1:05, 1:20, 1:45
200 4 x 50 free. On push-off, kick at least until head passes the flags. At finish, kick into wall
Once your hands pass the flags. On interval for 1st set.
100 2 x 50 choice, Kick to flags and kick from flags in, as above.
300 4 x 75 choice/free/choice (25 each). Choice can be non-free or full catch-up.
300 3 x 100
Cool-Down (200)
Easy 200 swim or pull
