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, March 16
Warm-Up (600-800)
600 (200 swim/200 pull/200 drill swim by 25)
200 (2 x 50) pull / (2 x 50) swim. Go on 4th touch.
Main (1400-1800)
600 (3 x 200) on 3:00, 4:00, 4:30, 5:15, Lane 8 – each person rest 20-30 sec.
#1, 2 freestyle. On all three, swim at anaerobic threshold for 150. Sprint last 50.
#3 choice.
400-600 (4-6) x 100. Odds are choice; evens are free. On 1:50/1:35; 2:15/1:55;
2:30/2:10; 2:30/2:20; 3:00/2:50
400-600 (8-12) x 50. (2-3) sets of 4 x 50. Descend 1-3, 4 easy.
On 1:00, 1:15, 1:20, 1:30, 1:50
Cool-Down (100)
Easy swim.
Monday, March 16
Warm-Up (600-800)
600 (200 swim/200 pull/200 drill swim by 25)
200 (2 x 50) pull / (2 x 50) swim. Go on 4th touch.
Main (1400-1800)
600 (3 x 200) on 3:00, 4:00, 4:30, 5:15, Lane 8 – each person rest 20-30 sec.
#1, 2 freestyle. On all three, swim at anaerobic threshold for 150. Sprint last 50.
#3 choice.
400-600 (4-6) x 100. Odds are choice; evens are free. On 1:50/1:35; 2:15/1:55;
2:30/2:10; 2:30/2:20; 3:00/2:50
400-600 (8-12) x 50. (2-3) sets of 4 x 50. Descend 1-3, 4 easy.
On 1:00, 1:15, 1:20, 1:30, 1:50
Cool-Down (100)
Easy swim.
