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.
Wednesday, Apr 16
Warm-Up (600-800)
100-200 Swim, easy
100-200 Pull, easy
2 x 100 Pull, descend, rest 10
2 x 100 Swim, descend, rest 10
Main (1300-1800)
~First 3 – decide free or non and stick with it. Can chg strokes, but don’t switch fr/non.~
200 Swim, long and strong, not all out, moderate. Choice.
4 x 50 Choice. On :50/:55, 1:00/1:10, 1:05/1:20, 1:10/1:30, 1:40/2:00
*2 x 100 Choice. On 1:30/1:40, 1:50/2:15, 2:05/2:30, 2:20/2:30, 2:50/3:10
200-300 as 50K/50S with fins
~Rearrange order. Next 3, all FREE.~
200 Free, long and strong.
50-100-50 on: :50/1:30, 1:00/1:50, 1:05/2:05, 1:10/2:20, 1:40/2:50
**100-50-50 Same intervals as above, rearranged.
100 Pull or swim, recovery
200 Choice. Good effort. Get time.
* Lane 8, skip this one.
**Lane 7 and 8 skip this one.
Cool-Down (100)
Easy swim or pull
Wednesday, Apr 16
Warm-Up (600-800)
100-200 Swim, easy
100-200 Pull, easy
2 x 100 Pull, descend, rest 10
2 x 100 Swim, descend, rest 10
Main (1300-1800)
~First 3 – decide free or non and stick with it. Can chg strokes, but don’t switch fr/non.~
200 Swim, long and strong, not all out, moderate. Choice.
4 x 50 Choice. On :50/:55, 1:00/1:10, 1:05/1:20, 1:10/1:30, 1:40/2:00
*2 x 100 Choice. On 1:30/1:40, 1:50/2:15, 2:05/2:30, 2:20/2:30, 2:50/3:10
200-300 as 50K/50S with fins
~Rearrange order. Next 3, all FREE.~
200 Free, long and strong.
50-100-50 on: :50/1:30, 1:00/1:50, 1:05/2:05, 1:10/2:20, 1:40/2:50
**100-50-50 Same intervals as above, rearranged.
100 Pull or swim, recovery
200 Choice. Good effort. Get time.
* Lane 8, skip this one.
**Lane 7 and 8 skip this one.
Cool-Down (100)
Easy swim or pull
