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, Jan 17
Warm-Up (700-1200)
200-300 Swim. Stop when other lanes stop.
200-300 Pull. Stop when other lanes stop.
Practice open turn sequence.
100-200 Swim free. Either flip or good open turn.
200-400 (4-8) x 50 (25 drill/25 swim). IM order but may substitute free at any time.
Leave when 3rd person finishes.
Main (1400)
If you are doing the Hour Swim tomorrow, don’t overdo it today. Stop when you want.
300 (12 x 25) Odds – count strokes. Get stroke count down! Evens – fast. Choice.
On :35, :40, :45, :50, :55
300 (6 x 50) Count strokes. Odds free, evens choice. Go on 3rd touch.
400 2 x (2x 100). 2 x 100 descend. Rest extra 30. 2 x 100 descend. Each set of 2 same stroke.
On: 1:45, 2:10, 2:15, 2:30, 2:50
400 (2 x 200). #1 25Kick/25 Swim. Choice. #2 Swim, choice.
Wait until all finished; reorganize if necessary. If you get lapped, stop at 150.
Cool-Down (250)
25, 50, 75, 100. Count strokes. Can you hold the count?
Friday, Jan 17
Warm-Up (700-1200)
200-300 Swim. Stop when other lanes stop.
200-300 Pull. Stop when other lanes stop.
Practice open turn sequence.
100-200 Swim free. Either flip or good open turn.
200-400 (4-8) x 50 (25 drill/25 swim). IM order but may substitute free at any time.
Leave when 3rd person finishes.
Main (1400)
If you are doing the Hour Swim tomorrow, don’t overdo it today. Stop when you want.
300 (12 x 25) Odds – count strokes. Get stroke count down! Evens – fast. Choice.
On :35, :40, :45, :50, :55
300 (6 x 50) Count strokes. Odds free, evens choice. Go on 3rd touch.
400 2 x (2x 100). 2 x 100 descend. Rest extra 30. 2 x 100 descend. Each set of 2 same stroke.
On: 1:45, 2:10, 2:15, 2:30, 2:50
400 (2 x 200). #1 25Kick/25 Swim. Choice. #2 Swim, choice.
Wait until all finished; reorganize if necessary. If you get lapped, stop at 150.
Cool-Down (250)
25, 50, 75, 100. Count strokes. Can you hold the count?
