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.
Thursday, Apr 10
I don't usually coach on Tues/Thurs, but filled in today. The broken 800 was very successful. I started a watch so I could help them get the minutes right, I didn't try to time everyone. Swimmers actually liked this workout.
Warm-Up (1100)
200-300 (25 “superman” catch-up / 75 choice swim)
200-400 (1- 2) x 200 Pull. #1 free, #2 50 choice/50 free. Pull
200-400 (4-8) x 50 all choice. #1 d/s, #2 count strokes, #3 long and strong, #4 swim
#5-8 Repeat #1-4
Main (1400)
Part 1 (FREESTYE. Continuous. Go from one section right into the next. Get overall time.
Before you start, estimate total time)
200 free swim (long and strong). Rest 10.
200 (4 x 50) free. Maintain steady pace. Rest 10 after each 50.
200 free swim. Rest 10.
200 (2 x 100) free. Steady pace. Rest 10 between 100s.
Get total time, subtract 1:00 for 800 time.
Part 2 (Choice)
200-600 (4-12) x 50 #1-4 Pull, #5-8 Kick (fins ok), #9-12 (can keep fins on) Swim.
Go on 4th touch or rest 15 sec.
Cool-Down (300)
Easy swim
Thursday, Apr 10
I don't usually coach on Tues/Thurs, but filled in today. The broken 800 was very successful. I started a watch so I could help them get the minutes right, I didn't try to time everyone. Swimmers actually liked this workout.
Warm-Up (1100)
200-300 (25 “superman” catch-up / 75 choice swim)
200-400 (1- 2) x 200 Pull. #1 free, #2 50 choice/50 free. Pull
200-400 (4-8) x 50 all choice. #1 d/s, #2 count strokes, #3 long and strong, #4 swim
#5-8 Repeat #1-4
Main (1400)
Part 1 (FREESTYE. Continuous. Go from one section right into the next. Get overall time.
Before you start, estimate total time)
200 free swim (long and strong). Rest 10.
200 (4 x 50) free. Maintain steady pace. Rest 10 after each 50.
200 free swim. Rest 10.
200 (2 x 100) free. Steady pace. Rest 10 between 100s.
Get total time, subtract 1:00 for 800 time.
Part 2 (Choice)
200-600 (4-12) x 50 #1-4 Pull, #5-8 Kick (fins ok), #9-12 (can keep fins on) Swim.
Go on 4th touch or rest 15 sec.
Cool-Down (300)
Easy swim
