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.
Wednesday, Oct 1
(This is a workout we have done before, with a few changes. I thought it would be good to do again while our pool is closed and no coach on deck at other pools.) Workout is 3000. If you skip *12-16, the workout is 2500.
All 100s.
1. 100 free swim
2. 100 swim, choice. At least 25 non-free.
3. 50 catch-up/50 almost catch-up
4. 100 almost catch-up. Get time.
5. 100 non-free or 25 free rt arm/25 free lft arm/50 free 4 rt-4lft
6. 100 IM drill (fly 3rt-3lft; back chg 3 w/ 3; *** 1 pull & 2 kicks; free chg 3 w/ 3)
7. 100 choice swim, concentrate on good turn and good push-off.
8. 100 free swim. Time yourself again. Should be faster than #4.
9, 10, 11. (3 x 100) Freestyle pull. Descend time. Rest 15 after 100.
*12-16 (5 x 100) on long interval. Set interval for 20 sec rest.
17. ~Fins on~ Kick 100 choice
18. Free or Back. 25 chg 8 / 25 chg 6 / 25 chg 4 / 25 chg 3. Only 1 stroke as you turn.
~Fins off~
19-22 4 x 100 on tighter interval. Drop interval 5 sec from #12-16.
~Rest 45-60~
23-25 3 x 100 Drop interval another 5 sec.
26-27. 2 x 100 choice. Try to descend.
Rest 15 after 1st 100.
28. 100 moderate. Compare time to #4 & #8.
29. 2 x 50, choice.
30. 100 easy cool-down.
Wednesday, Oct 1
(This is a workout we have done before, with a few changes. I thought it would be good to do again while our pool is closed and no coach on deck at other pools.) Workout is 3000. If you skip *12-16, the workout is 2500.
All 100s.
1. 100 free swim
2. 100 swim, choice. At least 25 non-free.
3. 50 catch-up/50 almost catch-up
4. 100 almost catch-up. Get time.
5. 100 non-free or 25 free rt arm/25 free lft arm/50 free 4 rt-4lft
6. 100 IM drill (fly 3rt-3lft; back chg 3 w/ 3; *** 1 pull & 2 kicks; free chg 3 w/ 3)
7. 100 choice swim, concentrate on good turn and good push-off.
8. 100 free swim. Time yourself again. Should be faster than #4.
9, 10, 11. (3 x 100) Freestyle pull. Descend time. Rest 15 after 100.
*12-16 (5 x 100) on long interval. Set interval for 20 sec rest.
17. ~Fins on~ Kick 100 choice
18. Free or Back. 25 chg 8 / 25 chg 6 / 25 chg 4 / 25 chg 3. Only 1 stroke as you turn.
~Fins off~
19-22 4 x 100 on tighter interval. Drop interval 5 sec from #12-16.
~Rest 45-60~
23-25 3 x 100 Drop interval another 5 sec.
26-27. 2 x 100 choice. Try to descend.
Rest 15 after 1st 100.
28. 100 moderate. Compare time to #4 & #8.
29. 2 x 50, choice.
30. 100 easy cool-down.
