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.
Monday, Oct 28
Warm-Up (1000)
200-400 Swim or drill (mix it up)
400-500 (8-10) x 50. Mix it up: drill, drill/swim, swim. Time yourself on 2 or 3.
100-200 Swim
Main (1500)
Divide into 2 groups: (1) going to meet or want to work on specific distance
(2) not going to meet, want to do regular workout
(2) Regular workout:
5 x 100 Pull on interval for 10-20 sec rest
4 x 100 (with fins) 25 Kick/25 Swim. Go on 4th touch.
3 x 100 Swim. Descend.
2 x 100 #1 pull, #2 swim
1 x 100 choice. Predict your time.
Cool-Down (100)
2 x 50 easy
(1) Meet Taper:
°Pick an event to work on pace. I will time you on part of the event or a “broken” event
400, 800, 1500: 2 x 100
200: 4 x 50 with 10-15 sec rest
100: 2 x 50 with 10-15 sec rest
50: 2 x 25 with 10 sec rest
°4 x 25 (12 ½ FAST , 12 ½ easy)
°Pick another event
°4 x 25 from the center of the pool – fast turns
°Cool-Down: easy 100
Monday, Oct 28
Warm-Up (1000)
200-400 Swim or drill (mix it up)
400-500 (8-10) x 50. Mix it up: drill, drill/swim, swim. Time yourself on 2 or 3.
100-200 Swim
Main (1500)
Divide into 2 groups: (1) going to meet or want to work on specific distance
(2) not going to meet, want to do regular workout
(2) Regular workout:
5 x 100 Pull on interval for 10-20 sec rest
4 x 100 (with fins) 25 Kick/25 Swim. Go on 4th touch.
3 x 100 Swim. Descend.
2 x 100 #1 pull, #2 swim
1 x 100 choice. Predict your time.
Cool-Down (100)
2 x 50 easy
(1) Meet Taper:
°Pick an event to work on pace. I will time you on part of the event or a “broken” event
400, 800, 1500: 2 x 100
200: 4 x 50 with 10-15 sec rest
100: 2 x 50 with 10-15 sec rest
50: 2 x 25 with 10 sec rest
°4 x 25 (12 ½ FAST , 12 ½ easy)
°Pick another event
°4 x 25 from the center of the pool – fast turns
°Cool-Down: easy 100
