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, March 28
Warm-Up (1000)
150 Free swim: 25-50-75. Rest 5-10 after each part
150 swim: 25-50-75. Each part must be a different stroke. Rest 5-10.
~Fins ok~
200 as 4 x 50 Kick. Go on 3rd touch.
200 Swim. 25 Kick/25 Swim, choice. Good chance to do some fly.
200 Drill. 50 catch-up, wide entry; 50 almost c.u.; 50 4R-4-4L free or back;
50 chg 6 (25 back/25 free)
~Fins off~
100 Swim. At least 25 breaststroke. Rest choice.
Main (1400)
4 x 25 Freestyle, count strokes
4 x 25 non-free, count
3 x 100 Freestyle Swim on 1:30, 1:55, 2:05, 2:15, 2:50
1 x 100 Free Pull on same interval
~Stop to regroup ~
2 x 100 IM or 25 free/25 non Swim on 1:45, 2:10, 2:15, 2:30, 3:00
2 x 100 Free Pull on 1:30, 1:55, 2:05, 2:15, 2:50
~Stop to regroup ~
1 x 100 Choice Swim on 1:45, 2:10, 2:15, 2:30, 3:00
3 x 100 Free Pull on 1:30, 1:55, 2:05, 2:15, 2:50
Cool-Down (100-300)
Easy swim, choice
Friday, March 28
Warm-Up (1000)
150 Free swim: 25-50-75. Rest 5-10 after each part
150 swim: 25-50-75. Each part must be a different stroke. Rest 5-10.
~Fins ok~
200 as 4 x 50 Kick. Go on 3rd touch.
200 Swim. 25 Kick/25 Swim, choice. Good chance to do some fly.
200 Drill. 50 catch-up, wide entry; 50 almost c.u.; 50 4R-4-4L free or back;
50 chg 6 (25 back/25 free)
~Fins off~
100 Swim. At least 25 breaststroke. Rest choice.
Main (1400)
4 x 25 Freestyle, count strokes
4 x 25 non-free, count
3 x 100 Freestyle Swim on 1:30, 1:55, 2:05, 2:15, 2:50
1 x 100 Free Pull on same interval
~Stop to regroup ~
2 x 100 IM or 25 free/25 non Swim on 1:45, 2:10, 2:15, 2:30, 3:00
2 x 100 Free Pull on 1:30, 1:55, 2:05, 2:15, 2:50
~Stop to regroup ~
1 x 100 Choice Swim on 1:45, 2:10, 2:15, 2:30, 3:00
3 x 100 Free Pull on 1:30, 1:55, 2:05, 2:15, 2:50
Cool-Down (100-300)
Easy swim, choice
