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, May 22
Warm-Up (1000)
300-400 (100 Swim free; 50 Drill/Swim choice; 100 Swim free; 50 Drill/Swim choice; 100 fr
200-300 Pull (75 free pull / 25 non-free pull)
~Fins on ~
(4-6) x (25 kick/25 swim)
~Keep fins on~
Main (1600)
•4 x 100 Can do free or back or mix it up.
#1 kick 25 / swim 75;
#2 swim 25 / kick 25 / swim 50;
#3 swim 50 / kick 25 / swim 25;
#4 swim 75 / kick 25.
GO WHEN 3RD PERSON FINSIHES.
~Fins off~
•2 x 100 Free. Get a feel for pace you want for a longer swim. 1:35, 2:00, 2:10, 2:20, 2:50.
•300 Free. Stop at each 100 just long enough to check your pace (5 sec).
Work on speed. Do this set twice. Each set is a total of 200
•4 x 25. Odds fast, time yourself. Even easy. Rest 10 sec. All 4 same stroke.
•1 x 50 fast. Same stroke as above.
•50 Easy, choice.
•(1-2) x 150 Pull. Long and strong. Rest 15.
Cool-Down (100-200)
Easy swim, choice
Friday, May 22
Warm-Up (1000)
300-400 (100 Swim free; 50 Drill/Swim choice; 100 Swim free; 50 Drill/Swim choice; 100 fr
200-300 Pull (75 free pull / 25 non-free pull)
~Fins on ~
(4-6) x (25 kick/25 swim)
~Keep fins on~
Main (1600)
•4 x 100 Can do free or back or mix it up.
#1 kick 25 / swim 75;
#2 swim 25 / kick 25 / swim 50;
#3 swim 50 / kick 25 / swim 25;
#4 swim 75 / kick 25.
GO WHEN 3RD PERSON FINSIHES.
~Fins off~
•2 x 100 Free. Get a feel for pace you want for a longer swim. 1:35, 2:00, 2:10, 2:20, 2:50.
•300 Free. Stop at each 100 just long enough to check your pace (5 sec).
Work on speed. Do this set twice. Each set is a total of 200
•4 x 25. Odds fast, time yourself. Even easy. Rest 10 sec. All 4 same stroke.
•1 x 50 fast. Same stroke as above.
•50 Easy, choice.
•(1-2) x 150 Pull. Long and strong. Rest 15.
Cool-Down (100-200)
Easy swim, choice
