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, Feb 13
Warm-Up (1200)
500 Snake swim. Start in lane 8. Up and back in each lane. (250) Duck under lane line and walk over to shallowest part of pool. Swim 3 lengths with high elbow pull so you don’t touch the bottom (25). Walk to lane 8 in deep in. Snake swim one length in each lane. (125).
~fins on~
200-300 Kick 100/swim 100/kick 100
100-200 25 drill/25 swimm, choice
~fins off~
200 (100 swim free / 50 catch-up done correctly and slowly / 50 almost c.u.)
Main (1600)
300-400 (3-4) x 100. Odds: non-free or fast free / Evens: free, moderate
On 1:45/1:30; 2:10/1:55; 2:20/2:05; 2:30/2:20; 2:55/2:40
250-500 New relay format. All lanes start together.
Ln3 – 2 teams of 2 (relay), each swims 5 x 100 (4)
Ln4 & Ln5 & Ln6 – 2 teams of (relay), each swim 10 x 50 (12)
Ln 7 & Ln 8 – 2 teams of 4 (relay). Each swims 10 x 25 (16)
200-600 (2-6) x 100. Same as above. Add to interval if needed.
Cool-Down (100)
Easy swim.
Friday, Feb 13
Warm-Up (1200)
500 Snake swim. Start in lane 8. Up and back in each lane. (250) Duck under lane line and walk over to shallowest part of pool. Swim 3 lengths with high elbow pull so you don’t touch the bottom (25). Walk to lane 8 in deep in. Snake swim one length in each lane. (125).
~fins on~
200-300 Kick 100/swim 100/kick 100
100-200 25 drill/25 swimm, choice
~fins off~
200 (100 swim free / 50 catch-up done correctly and slowly / 50 almost c.u.)
Main (1600)
300-400 (3-4) x 100. Odds: non-free or fast free / Evens: free, moderate
On 1:45/1:30; 2:10/1:55; 2:20/2:05; 2:30/2:20; 2:55/2:40
250-500 New relay format. All lanes start together.
Ln3 – 2 teams of 2 (relay), each swims 5 x 100 (4)
Ln4 & Ln5 & Ln6 – 2 teams of (relay), each swim 10 x 50 (12)
Ln 7 & Ln 8 – 2 teams of 4 (relay). Each swims 10 x 25 (16)
200-600 (2-6) x 100. Same as above. Add to interval if needed.
Cool-Down (100)
Easy swim.
