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.
I can’t find the Warm-Up for this workout.
Friday, May 29
Main
Working on holding pace for 200.
→2 x 200 At least 100 of each 200 has to be same stroke. Stop after 1st 100 to get time.
200 #1 - First 100 is the stroke you have chosen. Get time on 1st 100. Second 100 can be free or whatever. Don’t need to time it.
~Get lane together ~
200 #2 – First 100 is whatever. Stop after 1st 100 to get time for 2nd 100. 2nd 100 should be same stroke and same time as the one you timed in #1.
→200 as 50 drill/50 swim, choice
→16 x 50. Pick a stroke to work on 200 pace. Does not need to be the same as on 200s above. Time yourself and hold pace , same stroke, as indicated below.
#1 Time yourself on chosen stroke;
#2 Easy swim, choice;
#3-4 Pull free. Stop for 20-30
#5 Moderate;
#6 Time yourself on chosen stroke;
#7-8 drill/swim, choice. Rest 20-30
#9-10 choice, long and strong;
#11 time yourself on chosen stroke;
#12 pull. Rest.
#13-#14 Pull;
#15 moderate;
#16 time yourself on chosen stroke.
***The goal here is to swim the four timed 50s at the same speed (200 pace).
→200 Swim, choice, can mix it up
→8 x 25 Odds count strokes; evens sprint.
→200 Pull
I can’t find the Warm-Up for this workout.
Friday, May 29
Main
Working on holding pace for 200.
→2 x 200 At least 100 of each 200 has to be same stroke. Stop after 1st 100 to get time.
200 #1 - First 100 is the stroke you have chosen. Get time on 1st 100. Second 100 can be free or whatever. Don’t need to time it.
~Get lane together ~
200 #2 – First 100 is whatever. Stop after 1st 100 to get time for 2nd 100. 2nd 100 should be same stroke and same time as the one you timed in #1.
→200 as 50 drill/50 swim, choice
→16 x 50. Pick a stroke to work on 200 pace. Does not need to be the same as on 200s above. Time yourself and hold pace , same stroke, as indicated below.
#1 Time yourself on chosen stroke;
#2 Easy swim, choice;
#3-4 Pull free. Stop for 20-30
#5 Moderate;
#6 Time yourself on chosen stroke;
#7-8 drill/swim, choice. Rest 20-30
#9-10 choice, long and strong;
#11 time yourself on chosen stroke;
#12 pull. Rest.
#13-#14 Pull;
#15 moderate;
#16 time yourself on chosen stroke.
***The goal here is to swim the four timed 50s at the same speed (200 pace).
→200 Swim, choice, can mix it up
→8 x 25 Odds count strokes; evens sprint.
→200 Pull
