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.
Wed, Sept 2
Warm-Up (1100)
400 (4 x 100). #1- free; #2- 25 free/25 choice; #3- free; #4-25 choice/25free. Rest 10.
300 3 x 100 Pull. Rest 15 after each 100.
300 (6 x 50) Drill/Swim. #1- 3 rt/3/3 lft. FREE; #2 Same BACK; #3-Chg 3 FREE;
#4- Same BACK; #5-Catch-up FREE; #6-“L” drill BACK
100 Swim Choice.
Main (1400)
Purpose: to work on pace for 200 Free. This set is similar to last Monday, but fewer
50s and less rest.
300 (6 x 50) at same pace. Ln 4 (:40 on :55), Ln 5 (:45 or :50 on 1:00),
Ln 6 (:50 or :55 on 1:10), Ln 7: (1:05 or 1:10 on 1:20), Ln 8 (1:20 or 1:30 on 2:00)
300 (100 Swim/100 Pull/100 Swim) Choice. Continuous.
200 (2 x 100). Rest 15 after 1st 100. Can you hold the pace from above? Choice.
Everyone does not stay together.
~Fins ok~
300 (3 x 100) as 75 swim/25 kick. Go on 3rd touch
300 (3 x 100) as 50 Swim/50 Kick. Go on 4th touch.
Cool-Down (200)
Easy swim. 100; 2 x 50. All choice.
Wed, Sept 2
Warm-Up (1100)
400 (4 x 100). #1- free; #2- 25 free/25 choice; #3- free; #4-25 choice/25free. Rest 10.
300 3 x 100 Pull. Rest 15 after each 100.
300 (6 x 50) Drill/Swim. #1- 3 rt/3/3 lft. FREE; #2 Same BACK; #3-Chg 3 FREE;
#4- Same BACK; #5-Catch-up FREE; #6-“L” drill BACK
100 Swim Choice.
Main (1400)
Purpose: to work on pace for 200 Free. This set is similar to last Monday, but fewer
50s and less rest.
300 (6 x 50) at same pace. Ln 4 (:40 on :55), Ln 5 (:45 or :50 on 1:00),
Ln 6 (:50 or :55 on 1:10), Ln 7: (1:05 or 1:10 on 1:20), Ln 8 (1:20 or 1:30 on 2:00)
300 (100 Swim/100 Pull/100 Swim) Choice. Continuous.
200 (2 x 100). Rest 15 after 1st 100. Can you hold the pace from above? Choice.
Everyone does not stay together.
~Fins ok~
300 (3 x 100) as 75 swim/25 kick. Go on 3rd touch
300 (3 x 100) as 50 Swim/50 Kick. Go on 4th touch.
Cool-Down (200)
Easy swim. 100; 2 x 50. All choice.
