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.
Wed, Jun 11
Warm-Up (1000)
250-500 Snake Swim (up and down lane, duck under lane line)
250 Snake Kick (fins ok)
5 x 50 Drill/Swim, choice.
Main (1600)
400 as 2 x (2 x 50, 100). Try to do 100 at the pace you set in the 50s. Rest 20 before repeating.
Rest 10-15 after each 50.
200 as 2 x 100. Choice, don’t have to be same. Predict your time. Rest 20 between 100s.
100 We will do this using 4 lanes, one lane open for swimming. Each lane will have swimmer
from a different lane. I want you to predict your time without depending on lane mates.
300 as 4 x (25K / 25 D / 25 S). Fins ok.
~Back to regular lanes~
300 Broken swim. 100 free, rest 10, get time. 100 choice, rest 10, get starting time for last
100 free. Try to make first and last 100s the same.
300 Pull.
Cool-Down (100)
Easy swim
Wed, Jun 11
Warm-Up (1000)
250-500 Snake Swim (up and down lane, duck under lane line)
250 Snake Kick (fins ok)
5 x 50 Drill/Swim, choice.
Main (1600)
400 as 2 x (2 x 50, 100). Try to do 100 at the pace you set in the 50s. Rest 20 before repeating.
Rest 10-15 after each 50.
200 as 2 x 100. Choice, don’t have to be same. Predict your time. Rest 20 between 100s.
100 We will do this using 4 lanes, one lane open for swimming. Each lane will have swimmer
from a different lane. I want you to predict your time without depending on lane mates.
300 as 4 x (25K / 25 D / 25 S). Fins ok.
~Back to regular lanes~
300 Broken swim. 100 free, rest 10, get time. 100 choice, rest 10, get starting time for last
100 free. Try to make first and last 100s the same.
300 Pull.
Cool-Down (100)
Easy swim
