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, Sept 5
I am posting this one before we do it in our workout. I'm not sure how the mixing up of lanes will go.
After the workout: This workout went very well. Everyone seemed to move to the correct lane. I
adjusted the intervals depending on who was there.
Warm-Up (1000)
400 Swim (200 free/50 non/100 free/50 non)
200-300 Pull
200 (25 drill/25 swim) 1st 100: non-free; 2nd 100: free
100 Swim, choice
Main (1600)
Mixed Non-Free/Free: Lanes 3,4,7, 8
Lane 3: 3 x 100 non on 1:50 / 3 x 100 free on 1:30 / 3 x 100 non on 1:50 (900)
Lane 4: 3 x 100 non on 2:15 / 2 x 100 free on 2:05 / 3 x 100 non on 2:15 (800)
Lane 7: 2 x 100 non on 2:30 / 2 x 100 free on 2:20 / 2 x 100 non on 2:30 / 2 x 100 free (800)
Lane 8: 2 x 100 non on 2:55 / 2 x 100 free on 2:45 / 2 x 50 non on 1:50 (500)
All Free: Lanes 5,6
Lane 5: 12 x 100 on 2:05 (1200)
Lane 6: 10 x 100 on 2:30 (1000)
Everyone:
200 Swim (50 choice/50 swim)
200 Pull, free
200 50 Kick/50 Swim
Cool-Down (100)
4 x 25
Friday, Sept 5
I am posting this one before we do it in our workout. I'm not sure how the mixing up of lanes will go.
After the workout: This workout went very well. Everyone seemed to move to the correct lane. I
adjusted the intervals depending on who was there.
Warm-Up (1000)
400 Swim (200 free/50 non/100 free/50 non)
200-300 Pull
200 (25 drill/25 swim) 1st 100: non-free; 2nd 100: free
100 Swim, choice
Main (1600)
Mixed Non-Free/Free: Lanes 3,4,7, 8
Lane 3: 3 x 100 non on 1:50 / 3 x 100 free on 1:30 / 3 x 100 non on 1:50 (900)
Lane 4: 3 x 100 non on 2:15 / 2 x 100 free on 2:05 / 3 x 100 non on 2:15 (800)
Lane 7: 2 x 100 non on 2:30 / 2 x 100 free on 2:20 / 2 x 100 non on 2:30 / 2 x 100 free (800)
Lane 8: 2 x 100 non on 2:55 / 2 x 100 free on 2:45 / 2 x 50 non on 1:50 (500)
All Free: Lanes 5,6
Lane 5: 12 x 100 on 2:05 (1200)
Lane 6: 10 x 100 on 2:30 (1000)
Everyone:
200 Swim (50 choice/50 swim)
200 Pull, free
200 50 Kick/50 Swim
Cool-Down (100)
4 x 25
