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, May 20
Warm-Up (1200)
150 (2 x 75) free. Stop 10 sec after 1st 75
150 (2 x 75) 25 non-free / 25 free / 25 non-free. Non-free doesn’t have to be the same.
Rest 10 after each 75.
300 Pull. 75 free / 25 back or *** pull. Continuous.
~Fins on~
150 (2 x 75) 25 drill/25 swim/25 drill. Choice. Rest 10 after each 75.
150 (2 x 75) 25 swim/25 drill/25 swim. Choice. Rest 10 after each 75.
200-300 (50 Kick/50 Swim), choice. Continuous.
Main (1400)
1 x 100 Free. Find a pace you can maintain.
1 x 100 Choice. Find a pace you can maintain.
400 (2 x 200) Free. Can you hold the same pace? Get lane together before starting #2.
200 Choice. Same as Choice above. Hold same pace.
4 x 50 free, same pace, on: :50, 1:00, 1:05, 1:15, 1:50.
2 x 50 Choice. Same stroke as 100 and 200 above. Hold pace. Each person, rest 10 between
50’s. Be sure to take the rest and check time.
~Fins on~
200-300 25 Kick/25 Swim.
~Fins off~
Cool-Down (200)
4 x 25 free swim, count strokes
4 x 25 Pull free, count strokes
Wednesday, May 20
Warm-Up (1200)
150 (2 x 75) free. Stop 10 sec after 1st 75
150 (2 x 75) 25 non-free / 25 free / 25 non-free. Non-free doesn’t have to be the same.
Rest 10 after each 75.
300 Pull. 75 free / 25 back or *** pull. Continuous.
~Fins on~
150 (2 x 75) 25 drill/25 swim/25 drill. Choice. Rest 10 after each 75.
150 (2 x 75) 25 swim/25 drill/25 swim. Choice. Rest 10 after each 75.
200-300 (50 Kick/50 Swim), choice. Continuous.
Main (1400)
1 x 100 Free. Find a pace you can maintain.
1 x 100 Choice. Find a pace you can maintain.
400 (2 x 200) Free. Can you hold the same pace? Get lane together before starting #2.
200 Choice. Same as Choice above. Hold same pace.
4 x 50 free, same pace, on: :50, 1:00, 1:05, 1:15, 1:50.
2 x 50 Choice. Same stroke as 100 and 200 above. Hold pace. Each person, rest 10 between
50’s. Be sure to take the rest and check time.
~Fins on~
200-300 25 Kick/25 Swim.
~Fins off~
Cool-Down (200)
4 x 25 free swim, count strokes
4 x 25 Pull free, count strokes
