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, Aug 14
Warm-Up (1000)
500 as 200 Swim Free /150 Swim Choice /100 (25 non/25 free) / 50 Swim Choice
150 Swim 50 back/Pull 50 back/Swim 50 back
150 Swim 50 ***/Drill 50 *** (25 2P-1K and 25 P-2K)/Swim 50 ***
100 as 50 Pull Free, no buoy, cross feet/50 Pull Free with buoy
100 Swim choice
Main (1600)
300 Kick Set. Put on fins if you want to.
Rearrange lanes. Each lane go as 1 heat-spread out.
100 Kick Free with board. Start 10 sec apart.
Rearrange lanes if needed.
100 Kick Back
50 Kick Free
50 Kick Back
Back to usual lanes. Fins off.
150 Swim (50 free/50 back or ***/50 free). Continuous.
150 Pull (same)
400 (8 x 50). All free, holding the same pace or 4x 50 free/4 x 50 non-free.
On :50/1:00, :55/1:10, 1:05/1:20, 1:20/1:30, 1:55/2:10
300 Free. 75 moderate/25 sprint.
100-300 (2-6) x 50. Do in groups of 2. Descend #1-2. Rest 10 sec between #1-2.
Get lane together before starting next group of 2.
Cool-Down (100)
4 x 25 Count strokes
Friday, Aug 14
Warm-Up (1000)
500 as 200 Swim Free /150 Swim Choice /100 (25 non/25 free) / 50 Swim Choice
150 Swim 50 back/Pull 50 back/Swim 50 back
150 Swim 50 ***/Drill 50 *** (25 2P-1K and 25 P-2K)/Swim 50 ***
100 as 50 Pull Free, no buoy, cross feet/50 Pull Free with buoy
100 Swim choice
Main (1600)
300 Kick Set. Put on fins if you want to.
Rearrange lanes. Each lane go as 1 heat-spread out.
100 Kick Free with board. Start 10 sec apart.
Rearrange lanes if needed.
100 Kick Back
50 Kick Free
50 Kick Back
Back to usual lanes. Fins off.
150 Swim (50 free/50 back or ***/50 free). Continuous.
150 Pull (same)
400 (8 x 50). All free, holding the same pace or 4x 50 free/4 x 50 non-free.
On :50/1:00, :55/1:10, 1:05/1:20, 1:20/1:30, 1:55/2:10
300 Free. 75 moderate/25 sprint.
100-300 (2-6) x 50. Do in groups of 2. Descend #1-2. Rest 10 sec between #1-2.
Get lane together before starting next group of 2.
Cool-Down (100)
4 x 25 Count strokes
