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, June 23
Warm-Up (1000)
5 x 100. Swim. Stop after each 100 to regroup. #1-2 free, #3-5 choice. These should be easy!!!
5 x 100. Pull. Increase effort or descend #1-3. Keep pace for #3 on #4-5.
Decide on interval for 10-20 sec rest.
Main (1500)
3 x 100 free on (1:30), 1:40, 2:00, 2:10, 2:20, 2:50. Should be aerobic.
100 (25 drill/25 swim)
3 x 100 free on (1:25), 1:35, 1:55, 2:05, 2:15, 2:45. Anaerobic threshold.
100 (25 non/25 free)
3 x 100 free on (1:20), 1:30, 1:50, 2:00, 2:10, 2:40. Should be challenging.
4 x 25, choice, count strokes.
(2-6) x 50 do in groups in of 2. #1 easy, #2 pace for 200. Do #1, rest 15, then #2.
Rest 20-30 to regroup and repeat for #3, #4, etc.
Cool-Down (100-300)
50 kick/50 swim
Monday, June 23
Warm-Up (1000)
5 x 100. Swim. Stop after each 100 to regroup. #1-2 free, #3-5 choice. These should be easy!!!
5 x 100. Pull. Increase effort or descend #1-3. Keep pace for #3 on #4-5.
Decide on interval for 10-20 sec rest.
Main (1500)
3 x 100 free on (1:30), 1:40, 2:00, 2:10, 2:20, 2:50. Should be aerobic.
100 (25 drill/25 swim)
3 x 100 free on (1:25), 1:35, 1:55, 2:05, 2:15, 2:45. Anaerobic threshold.
100 (25 non/25 free)
3 x 100 free on (1:20), 1:30, 1:50, 2:00, 2:10, 2:40. Should be challenging.
4 x 25, choice, count strokes.
(2-6) x 50 do in groups in of 2. #1 easy, #2 pace for 200. Do #1, rest 15, then #2.
Rest 20-30 to regroup and repeat for #3, #4, etc.
Cool-Down (100-300)
50 kick/50 swim
