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.
Monday, Mar 9
This was a good workout. I tried to get swimmers to understand that there is a wide range from swimming aerobically and anaerobically. It is important to know at what speed you can swim and keep going, right before it becomes anaerobic. Some got it; a few didn’t. But I think most understand what they need to do.
Warm-Up (1000)
100 Swim, choice
200-300 Pull
~Get lane together~
300 (6 x 50). Odds free, evens choice. Go on 4th person. Build each 50.
200-300 50 Kick/50 Swim. Fins ok.
Main (1500)
100 (2 x 50) Aerobic “with air”. Get time. On :55, 1:05, 1:10, 1:20, 1:50. Free.
100 Aerobic. Get time. Free.
100 (2 x 50) Anaerobic “without air”. Get time. On 1:05, 1:20, 1:25, 1:30, 2:00. Free.
100 Anaerobic. Get time. Free.
200-300 (4-6) x 50. Drill/Swim. Choice.
Aerobic covers a lot of ground. Can be very slow to moderate. When swimming 200 or more, you need to find your “Anaerobic Threshold” – how fast you can go w/o being “without air.”
200 (4 x 50). Free. Faster than aerobic; slower than anaerobic.
200 (2 x 100). Free. Faster than aerobic; slower than anaerobic.
200-300 Aerobic. Can mix it up. Recovery
100 (4 x 25) Choice. FAST. Rest 15.
Cool-Down (100-200)
Easy Swim
Monday, Mar 9
This was a good workout. I tried to get swimmers to understand that there is a wide range from swimming aerobically and anaerobically. It is important to know at what speed you can swim and keep going, right before it becomes anaerobic. Some got it; a few didn’t. But I think most understand what they need to do.
Warm-Up (1000)
100 Swim, choice
200-300 Pull
~Get lane together~
300 (6 x 50). Odds free, evens choice. Go on 4th person. Build each 50.
200-300 50 Kick/50 Swim. Fins ok.
Main (1500)
100 (2 x 50) Aerobic “with air”. Get time. On :55, 1:05, 1:10, 1:20, 1:50. Free.
100 Aerobic. Get time. Free.
100 (2 x 50) Anaerobic “without air”. Get time. On 1:05, 1:20, 1:25, 1:30, 2:00. Free.
100 Anaerobic. Get time. Free.
200-300 (4-6) x 50. Drill/Swim. Choice.
Aerobic covers a lot of ground. Can be very slow to moderate. When swimming 200 or more, you need to find your “Anaerobic Threshold” – how fast you can go w/o being “without air.”
200 (4 x 50). Free. Faster than aerobic; slower than anaerobic.
200 (2 x 100). Free. Faster than aerobic; slower than anaerobic.
200-300 Aerobic. Can mix it up. Recovery
100 (4 x 25) Choice. FAST. Rest 15.
Cool-Down (100-200)
Easy Swim
