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, Jan 13
Warm-Up (1200)
You do not have to keep lane together. Just work through the warm-up and watch out for others.
400 Swim. Time yourself on the 4th 100 freestyle.
400 Pull (4 x 100). #1 pull w/o paddles, #2 time yourself on this one – no paddles,
#3 pull w/ paddles (long and strong), #4 time yourself with paddles.
400 (25 swim/ 25 drill or kick). Can kick or drill more, but no more than 25 swim at once.
When you drill, be sure I can recognize the drill.
Now get lane together.
Main 1 (900)
If you are doing the Hour Swim, think about doing a lot of this free.
300 Swim (3 x 100 free). On 1:40, 2:00, 2:10, 2:30, 2:50. #3 should be under:
4-1:20, 5-1:50, 6-2:00, 7-2:15, 8-2:30.
300 Pull (3 x 100 pull). #1-2 free, #3 choice. Interval above -5.
300 (6x50). Odds are kick, evens are swim/drill. Go on 3rd touch.
Main 2 (600 or 300)
100-200 Swim (2 x 100) on 1:30, 1:50, 2:00, 2:20, 2:45.
100-200 Pull. Long and strong.
100-200 (25 drill/75 swim/25 drill/75 swim)
Monday, Jan 13
Warm-Up (1200)
You do not have to keep lane together. Just work through the warm-up and watch out for others.
400 Swim. Time yourself on the 4th 100 freestyle.
400 Pull (4 x 100). #1 pull w/o paddles, #2 time yourself on this one – no paddles,
#3 pull w/ paddles (long and strong), #4 time yourself with paddles.
400 (25 swim/ 25 drill or kick). Can kick or drill more, but no more than 25 swim at once.
When you drill, be sure I can recognize the drill.
Now get lane together.
Main 1 (900)
If you are doing the Hour Swim, think about doing a lot of this free.
300 Swim (3 x 100 free). On 1:40, 2:00, 2:10, 2:30, 2:50. #3 should be under:
4-1:20, 5-1:50, 6-2:00, 7-2:15, 8-2:30.
300 Pull (3 x 100 pull). #1-2 free, #3 choice. Interval above -5.
300 (6x50). Odds are kick, evens are swim/drill. Go on 3rd touch.
Main 2 (600 or 300)
100-200 Swim (2 x 100) on 1:30, 1:50, 2:00, 2:20, 2:45.
100-200 Pull. Long and strong.
100-200 (25 drill/75 swim/25 drill/75 swim)
