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 was a holiday. No workout.
Wed, May 27
This is a conditioning, yardage day. Some will love it; some will not.
Warm-Up (1200)
300-400 Swim. Can do 100 non-free, rest should be free.
~Get lane together~
5 x 100 Pull. This is still warm-up so interval is long. Get faster as you feel warmed-up.
On: 1:40, 2:00, 2:10, 2:20, 2:50
~Fins on~
(4-6) x 50. Stop after each 50. Go when 4th person touches, which should be about 15 sec rest.
#1 25 kick free with board. Leave board at other end. 25 drill free.
#2 25 fly drill/25 kick fly with board.
#3 50 back kick; #4-#6 50 kick, choice. Take off fins if you want to do *** on last 2.
~Fins off~
Main (1600)
400 Swim, continuous. 200 free/100 choice/100 free.
400 Pull, continuous. 200 free/100 choice/100 free.
4 x 75 Swim. Go on 3rd or 4th touch. All are 25 free/25 non-free/25 free.
3 x 100 free. Each 100 is 50 Pull (no paddles)/50 Swim. On: 1:35, 2:00, 2:10, 2:20, 2:50.
200 Swim choice, but all one stroke.
Cool-Down (200)
4 x 50 easy.
Monday was a holiday. No workout.
Wed, May 27
This is a conditioning, yardage day. Some will love it; some will not.
Warm-Up (1200)
300-400 Swim. Can do 100 non-free, rest should be free.
~Get lane together~
5 x 100 Pull. This is still warm-up so interval is long. Get faster as you feel warmed-up.
On: 1:40, 2:00, 2:10, 2:20, 2:50
~Fins on~
(4-6) x 50. Stop after each 50. Go when 4th person touches, which should be about 15 sec rest.
#1 25 kick free with board. Leave board at other end. 25 drill free.
#2 25 fly drill/25 kick fly with board.
#3 50 back kick; #4-#6 50 kick, choice. Take off fins if you want to do *** on last 2.
~Fins off~
Main (1600)
400 Swim, continuous. 200 free/100 choice/100 free.
400 Pull, continuous. 200 free/100 choice/100 free.
4 x 75 Swim. Go on 3rd or 4th touch. All are 25 free/25 non-free/25 free.
3 x 100 free. Each 100 is 50 Pull (no paddles)/50 Swim. On: 1:35, 2:00, 2:10, 2:20, 2:50.
200 Swim choice, but all one stroke.
Cool-Down (200)
4 x 50 easy.
