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, Jan 7
Warm-Up (400-800)
200-400 75 swim/25 drill
(2-4) x 100 50 Kick/50 Swim, fins ok. Rest 15 sec.
Main (900, 1250, 1650)
Should be 3 columns with number of repeats and interval. I lose the formatting when I post.
Ln 4-5 Ln 6-7 Ln 8
(1) Even pace, free 10 x 50 8 x 50 6 x 50
:50, :55 1:00 – 1:10 1:45
(2) Timed 50 at pace for above. Predict time w/in 1 second.
(3) Hold pace, free 3 x 100 2 x 100 1 x 100
(4) Descend 6 x 50 Choice 5 x 50 Choice 3 x 50 Choice
to 200 pace D 1-3, 4-6 D 1-3, 4-5 D 1-3
(5) Timed 50 at 200 pace. Predict time w/in 1 second. Faster than last timed 50. Choice.
(6) Hold pace, choice 2 x 100 1 x 100 1 x 100
(7) Sprint. Choice. 4 x 50 3 x 50 2 x 50
Long rest. 1:30 1:45 2:30
(8) Timed 50 all out.
(9) 200 pull, if time.
Cool-Down (100-200)
Easy Swim
Wednesday, Jan 7
Warm-Up (400-800)
200-400 75 swim/25 drill
(2-4) x 100 50 Kick/50 Swim, fins ok. Rest 15 sec.
Main (900, 1250, 1650)
Should be 3 columns with number of repeats and interval. I lose the formatting when I post.
Ln 4-5 Ln 6-7 Ln 8
(1) Even pace, free 10 x 50 8 x 50 6 x 50
:50, :55 1:00 – 1:10 1:45
(2) Timed 50 at pace for above. Predict time w/in 1 second.
(3) Hold pace, free 3 x 100 2 x 100 1 x 100
(4) Descend 6 x 50 Choice 5 x 50 Choice 3 x 50 Choice
to 200 pace D 1-3, 4-6 D 1-3, 4-5 D 1-3
(5) Timed 50 at 200 pace. Predict time w/in 1 second. Faster than last timed 50. Choice.
(6) Hold pace, choice 2 x 100 1 x 100 1 x 100
(7) Sprint. Choice. 4 x 50 3 x 50 2 x 50
Long rest. 1:30 1:45 2:30
(8) Timed 50 all out.
(9) 200 pull, if time.
Cool-Down (100-200)
Easy Swim
