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, Apr 28
All 100s.
1. 100 free swim
2. 100 swim, choice. At least 25 non-free.
3. 50 catch-up/50 almost catch-up
4. 100 almost catch-up. Get time. Should be slow.
5. 100 non-free or 25 free rt arm/25 free lft arm/50 free 4 rt-4lft
6. 100 IM drill (fly 3rt-3lft / back chg 3 with 3/*** 1 pull and 2 kicks/free chg 3 with 3)
7. 100 free swim, concentrate on good turn and good push-off. Flip or correct open turn.
8. 100 free swim. Time yourself again. Should be faster than before but still warm-up pace.
9, 10, 11. Freestyle pull. Descend time. Rest 15 between each 100.
12-16 (Lanes 7,8 Skip this). 5 x 100 on long interval. 1:40, 2:00, 2:10.
17. ~Fins on~ Kick 100 choice
18. Free or Back. 25 chg 8 / 25 chg 6 / 25 chg 4 / 25 chg 3. Only 1 stroke as you turn.
~Fins off~
19-22 4 x 100 on tighter interval. (Lane 8 do 4 x 50). 1:35, 1:55, 2:05, 2:20, 2:00.
~Rest 45-60~
23-25 3 x 100 (Lane 8 do 3 x 50). 1:30, 1:50, 2:00, 2:15, 2:00.
24. Easy 100, choice.
26-27. 2 x 100 choice. Try to descend. Rest 15 after 1st 100.
28. 100 moderate. Compare time to #4 and #8.
29. 2 x 50, choice.
30. 100 easy cool-down.
Monday, Apr 28
All 100s.
1. 100 free swim
2. 100 swim, choice. At least 25 non-free.
3. 50 catch-up/50 almost catch-up
4. 100 almost catch-up. Get time. Should be slow.
5. 100 non-free or 25 free rt arm/25 free lft arm/50 free 4 rt-4lft
6. 100 IM drill (fly 3rt-3lft / back chg 3 with 3/*** 1 pull and 2 kicks/free chg 3 with 3)
7. 100 free swim, concentrate on good turn and good push-off. Flip or correct open turn.
8. 100 free swim. Time yourself again. Should be faster than before but still warm-up pace.
9, 10, 11. Freestyle pull. Descend time. Rest 15 between each 100.
12-16 (Lanes 7,8 Skip this). 5 x 100 on long interval. 1:40, 2:00, 2:10.
17. ~Fins on~ Kick 100 choice
18. Free or Back. 25 chg 8 / 25 chg 6 / 25 chg 4 / 25 chg 3. Only 1 stroke as you turn.
~Fins off~
19-22 4 x 100 on tighter interval. (Lane 8 do 4 x 50). 1:35, 1:55, 2:05, 2:20, 2:00.
~Rest 45-60~
23-25 3 x 100 (Lane 8 do 3 x 50). 1:30, 1:50, 2:00, 2:15, 2:00.
24. Easy 100, choice.
26-27. 2 x 100 choice. Try to descend. Rest 15 after 1st 100.
28. 100 moderate. Compare time to #4 and #8.
29. 2 x 50, choice.
30. 100 easy cool-down.
