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, Dec 17
Warm-Up (600-1000)
300-500 Continuous. 100 swim/100 pull/100 swim/100 pull/100 swim
~fins on~
100 25 kick free on rt side/25 kick free on lft side/50 swim free
100 25 kick back on side or back/25 swim back/25 kick back/25 swim back
100 freestyle drill: 25 catch-up / 25 3 kicks on front;3 k on lft; 3 k on front; 3 k on rt /
25 4 rt arm only-4 lft arm only/ 25 swim
100-200 100 IM drill or 200 IM Kick/Drill
Main (1600)
300 (3 x 100) free on 1:35, 1:55, 2:05, 2:15, 2:40; stop if you miss the interval.
200 (4 x 50) choice (all the same stroke) on :55, 1:10, 1:20, 1:30, 1:50
~fins on~
200 (25 Kick/25 Swim)
~fins off~
300 (6 x 50) free on :45, :55, 1:00, 1:15, 1:40. If you miss the interval, stop and rest 1. Do not
start late. Remember how many you made.
100-200 Pull, recovery
200 (2 x 100) Pull on 1:35, 1:55, 2:05, 2:15, 2:40
200 (4 x 50). #1, 3 Easy; #2, 4 fast. Choice.
Cool-Down (100)
4 x 25
Wednesday, Dec 17
Warm-Up (600-1000)
300-500 Continuous. 100 swim/100 pull/100 swim/100 pull/100 swim
~fins on~
100 25 kick free on rt side/25 kick free on lft side/50 swim free
100 25 kick back on side or back/25 swim back/25 kick back/25 swim back
100 freestyle drill: 25 catch-up / 25 3 kicks on front;3 k on lft; 3 k on front; 3 k on rt /
25 4 rt arm only-4 lft arm only/ 25 swim
100-200 100 IM drill or 200 IM Kick/Drill
Main (1600)
300 (3 x 100) free on 1:35, 1:55, 2:05, 2:15, 2:40; stop if you miss the interval.
200 (4 x 50) choice (all the same stroke) on :55, 1:10, 1:20, 1:30, 1:50
~fins on~
200 (25 Kick/25 Swim)
~fins off~
300 (6 x 50) free on :45, :55, 1:00, 1:15, 1:40. If you miss the interval, stop and rest 1. Do not
start late. Remember how many you made.
100-200 Pull, recovery
200 (2 x 100) Pull on 1:35, 1:55, 2:05, 2:15, 2:40
200 (4 x 50). #1, 3 Easy; #2, 4 fast. Choice.
Cool-Down (100)
4 x 25
