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, Aug 3
Warm-Up (1000)
200-300 50 swim/25 drill, choice
8 x 25 Odds think about stroke, evens fast. Do in groups of 2.
3x 50 on :45, :55, 1:00, 1:05, 1:40
3 x 50 on :40, :50, :55, 1:00, 1:30
100-200 Moderate as 25 choice/25 free
Main (1400)
Choose either All Free or Mixed. Stick with your choice. Working on holding pace.
SET ONE
All Free. Go when last person touches.
50 free, moderate – get time
100 free, same speed
200 free, same speed
200 free PULL
100 free swim
50 free swim
OR
Mixed. Go when last person touches.
50 non-free
100 non-free, same stroke
200 free swim
200 free PULL
100 non-free, can switch strokes
50 non-free same stroke
SET Two.
All Free.
50, 100, 200 PULL free
200 swim free
100, 50 PULL free
OR
Mixed.
50, 100 Pull free
200 Swim non-free
200 (100 PULL free/100 swim non-free)
100, 50 PULL free
Cool-Down (100-300)
Easy swim, choice
Monday, Aug 3
Warm-Up (1000)
200-300 50 swim/25 drill, choice
8 x 25 Odds think about stroke, evens fast. Do in groups of 2.
3x 50 on :45, :55, 1:00, 1:05, 1:40
3 x 50 on :40, :50, :55, 1:00, 1:30
100-200 Moderate as 25 choice/25 free
Main (1400)
Choose either All Free or Mixed. Stick with your choice. Working on holding pace.
SET ONE
All Free. Go when last person touches.
50 free, moderate – get time
100 free, same speed
200 free, same speed
200 free PULL
100 free swim
50 free swim
OR
Mixed. Go when last person touches.
50 non-free
100 non-free, same stroke
200 free swim
200 free PULL
100 non-free, can switch strokes
50 non-free same stroke
SET Two.
All Free.
50, 100, 200 PULL free
200 swim free
100, 50 PULL free
OR
Mixed.
50, 100 Pull free
200 Swim non-free
200 (100 PULL free/100 swim non-free)
100, 50 PULL free
Cool-Down (100-300)
Easy swim, choice
