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, June 1
Warm-Up (1100)
350 continuous swim as:100 free/25 non-free/75 free/25 non/50 free/25 non/25 free/25 non
~Get lane together~
5 x 50 Pull. Stop after each 50. Leave when 3rd person touches.
~Fins on~
300 continuous: 100 kick / 50 swim / 100 kick / 50 swim
200 IM as 25 Kick/25 Drill. Do Fly, Back, Free. Take off fins for ***.
Main (1500)
6 x 50. Descend 1-2, 3-4, 5-6 Choice. No interval. Each person rest 15 sec between the two 50s in each set. Then rest 20-30 to regroup after each set of 2.
100-200 Pull. Recovery. Think about your stroke.
5 x 100 Freestyle. “Best average.” Try to remember your times so we can figure your average
time. It is important to do these FAST and to remember times. On 2:00, 2:30, 2:30, 3:00, 3:30. I made the interval start on the 30 or 60 so it is easier to get your time.
200 Swim, choice. Mix it up. Recovery.
~Fins on~
300 as 50 kick/50 swim, choice.
Cool-Down (200)
4 x 25 with “perfect” stroke
2 x 50
Monday, June 1
Warm-Up (1100)
350 continuous swim as:100 free/25 non-free/75 free/25 non/50 free/25 non/25 free/25 non
~Get lane together~
5 x 50 Pull. Stop after each 50. Leave when 3rd person touches.
~Fins on~
300 continuous: 100 kick / 50 swim / 100 kick / 50 swim
200 IM as 25 Kick/25 Drill. Do Fly, Back, Free. Take off fins for ***.
Main (1500)
6 x 50. Descend 1-2, 3-4, 5-6 Choice. No interval. Each person rest 15 sec between the two 50s in each set. Then rest 20-30 to regroup after each set of 2.
100-200 Pull. Recovery. Think about your stroke.
5 x 100 Freestyle. “Best average.” Try to remember your times so we can figure your average
time. It is important to do these FAST and to remember times. On 2:00, 2:30, 2:30, 3:00, 3:30. I made the interval start on the 30 or 60 so it is easier to get your time.
200 Swim, choice. Mix it up. Recovery.
~Fins on~
300 as 50 kick/50 swim, choice.
Cool-Down (200)
4 x 25 with “perfect” stroke
2 x 50
