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.
Friday, June 27
I adapted a workout from those published on the website. This one is from Laurie Hug.
We have been working on learning and holding pace, so it fit in very well. The swimmers liked it.
Warm-Up (1000)
600 as (100 swim free / 200 pull / 200 swim alt 25 fr-25 non / swim 100 choice)
~fins on~
100 as (4 x 25) free or back kick; FAST. Go on 3rd touch.
100 swim with fins
200 Kick, choice
~fins off~
Main (1500)
I. This set is meant for working on holding a set pace on the way up the ladder while focusing on good technique. Choice, but those with * must be same stroke.
1 x 25*– focus on tech, get time R5-10s
1 x 25 easy free R5s
1 x 50* – aim for double the time from the 1st 25, R5-10s
1 x 50 easy free R10s
1 x 75* – aim for triple the time from the 1st 25, R5-10s
1 x 75 easy free R15s
1 x 100* – aim for 4x time from the 1st 25, R5-10s
1 x 100 easy free R20s
Can change stroke here, but 75^, 50^, 25^ should again be one stroke.
1 x 75^–Get time, divide by 3 for 25 average. R5-10s
1 x 75 easy free R15s
1 x 50^ Should be faster than double 25 average. R5-10s
1 x 50 easy free R10s
1 x 25^ Should be faster than average for 25. R5-10s
1 x 25 easy
II. (2-4) x 100 Pull. Decide on interval within lane.
III. 2 x (4 x 25). On each set of 4, reduce # of strokes each 25.
Cool-Down (100)
Easy swim
Friday, June 27
I adapted a workout from those published on the website. This one is from Laurie Hug.
We have been working on learning and holding pace, so it fit in very well. The swimmers liked it.
Warm-Up (1000)
600 as (100 swim free / 200 pull / 200 swim alt 25 fr-25 non / swim 100 choice)
~fins on~
100 as (4 x 25) free or back kick; FAST. Go on 3rd touch.
100 swim with fins
200 Kick, choice
~fins off~
Main (1500)
I. This set is meant for working on holding a set pace on the way up the ladder while focusing on good technique. Choice, but those with * must be same stroke.
1 x 25*– focus on tech, get time R5-10s
1 x 25 easy free R5s
1 x 50* – aim for double the time from the 1st 25, R5-10s
1 x 50 easy free R10s
1 x 75* – aim for triple the time from the 1st 25, R5-10s
1 x 75 easy free R15s
1 x 100* – aim for 4x time from the 1st 25, R5-10s
1 x 100 easy free R20s
Can change stroke here, but 75^, 50^, 25^ should again be one stroke.
1 x 75^–Get time, divide by 3 for 25 average. R5-10s
1 x 75 easy free R15s
1 x 50^ Should be faster than double 25 average. R5-10s
1 x 50 easy free R10s
1 x 25^ Should be faster than average for 25. R5-10s
1 x 25 easy
II. (2-4) x 100 Pull. Decide on interval within lane.
III. 2 x (4 x 25). On each set of 4, reduce # of strokes each 25.
Cool-Down (100)
Easy swim
