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, July 28
Warm-Up (1200)
200-400 Mix some drills with the swim. Choice. Move L4 to L8. Other lanes shift over 1.
~Get lane together~
400-500 (8-10) x 50; 10-15 sec rest. Mix it up: swim or drill/swim. Time yourself on some.
~Get lane together again~
300 (3 x 100 Freestyle) #1swim; #2 pull; #3 swim. Go on 4th touch (15 sec R)
Main (1300-1500)
200 (4 x 50 backstroke), (4 x 50 breaststroke), or (fly/free, bk/free, br/free, fr/free)
On 1:00, 1:10, 1:20, 1:30, 1:50.
50 easy, choice
150 (3 x 50, same stroke) or (fly/bk, bk/br, br/fr). Can be free. Same interval.
50 easy, choice
200 (2 x 100) choice. Do not have to be the same. Good effort on each.
1:45, 2:00, 2:10, 2:20, 2:50. If doubtful about interval, make 1st 100 free.
~Those going to meet go to lane 8.~
Meet swimmers – 25s off the blocks.
Everyone else:
200 Swim. Choice. No more than 2 strokes.
150 (2 x 75) as 25 free/25 non/25 free. Rest 15 sec.
300 (4 x 75 pull). #1 with paddles, #2 no paddles, #3 no, #4 with paddles. Rest 15.
200 If time: 8 x 25 Odds easy, perfect stroke; evens fast. Rest 10.
Cool-Down (100)
Easy swim
Monday, July 28
Warm-Up (1200)
200-400 Mix some drills with the swim. Choice. Move L4 to L8. Other lanes shift over 1.
~Get lane together~
400-500 (8-10) x 50; 10-15 sec rest. Mix it up: swim or drill/swim. Time yourself on some.
~Get lane together again~
300 (3 x 100 Freestyle) #1swim; #2 pull; #3 swim. Go on 4th touch (15 sec R)
Main (1300-1500)
200 (4 x 50 backstroke), (4 x 50 breaststroke), or (fly/free, bk/free, br/free, fr/free)
On 1:00, 1:10, 1:20, 1:30, 1:50.
50 easy, choice
150 (3 x 50, same stroke) or (fly/bk, bk/br, br/fr). Can be free. Same interval.
50 easy, choice
200 (2 x 100) choice. Do not have to be the same. Good effort on each.
1:45, 2:00, 2:10, 2:20, 2:50. If doubtful about interval, make 1st 100 free.
~Those going to meet go to lane 8.~
Meet swimmers – 25s off the blocks.
Everyone else:
200 Swim. Choice. No more than 2 strokes.
150 (2 x 75) as 25 free/25 non/25 free. Rest 15 sec.
300 (4 x 75 pull). #1 with paddles, #2 no paddles, #3 no, #4 with paddles. Rest 15.
200 If time: 8 x 25 Odds easy, perfect stroke; evens fast. Rest 10.
Cool-Down (100)
Easy swim
