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, Nov 5
Warm-Up (1100)
300-400 Swim. Mix strokes. Include some drills.
400-500 (8-10) x 50. Mix it up. Do some drill/swim and some just swim.
Time yourself on 3 of the 50s.
100-200 (4-8) x 25. #1-4 build, #5-8 sprint.
Main (1600)
400 Swim. Get your time. Calculate time per 100. See chart.
300 Swim. Stop each 100 to check time. Keep same pace.
300 Pull. Get time. Same pace?
200 Swim. Get time each 100.
200 Pull. Same as above.
100 Swim. Same.
100 Pull. Same.
Cool-Down (100)
4 x 25. Good streamline on push-off.
Main Set if you are swimming in the meet …
1. What is your longest race? For 400 and above, figure average per 100. For 200s, figure
average per 50. Swim 100 or 50 at pace you want for race.
2. Swim easy 50.
3. Pick a 200 that you are doing and swim 50 at race pace. If not 200s, do first 50 of 100.
4. Easy 50.
5. Pick a 100 or 50 that you are doing. Swim a broken 50. Swim 25, rest exactly 10 sec,
swim another 25.
6. Swim another broken 50.
7. Easy 50.
If time, starts or turns.
Wednesday, Nov 5
Warm-Up (1100)
300-400 Swim. Mix strokes. Include some drills.
400-500 (8-10) x 50. Mix it up. Do some drill/swim and some just swim.
Time yourself on 3 of the 50s.
100-200 (4-8) x 25. #1-4 build, #5-8 sprint.
Main (1600)
400 Swim. Get your time. Calculate time per 100. See chart.
300 Swim. Stop each 100 to check time. Keep same pace.
300 Pull. Get time. Same pace?
200 Swim. Get time each 100.
200 Pull. Same as above.
100 Swim. Same.
100 Pull. Same.
Cool-Down (100)
4 x 25. Good streamline on push-off.
Main Set if you are swimming in the meet …
1. What is your longest race? For 400 and above, figure average per 100. For 200s, figure
average per 50. Swim 100 or 50 at pace you want for race.
2. Swim easy 50.
3. Pick a 200 that you are doing and swim 50 at race pace. If not 200s, do first 50 of 100.
4. Easy 50.
5. Pick a 100 or 50 that you are doing. Swim a broken 50. Swim 25, rest exactly 10 sec,
swim another 25.
6. Swim another broken 50.
7. Easy 50.
If time, starts or turns.
