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, Sept 11
Warm-Up (1000)
200-300 Swim, choice
200-300 Pull
200 (1-arm ½ of each 25; swim rest of each 25). 1st 100: free, 2nd 100: back
200 (50 free, count strokes on each 25.
25 free count, # of strokes less than on 50.
25 free count, # of strokes at least 1 less than last 25.
Repeat 50, 25,25 any stroke.
Main (1600)
200 (4 x 50.) Descend 1-2, 3-4. Can change stroke after #2. Decide on interval for 10-15
Sec rest. Can change interval after 2.
~Fins ok~
Wait until lane finishes to start next 200. All are choice. Go all of 200 before stopping.
200 (150 Kick/50 Swim).
200 (100 Kick/100 Swim).
200 (50 Kick/150 Swim)
(200 Swim)
~Fins off~
150 (2 x 50 Swim, free) / (50 Swim, back) Stop after each 50. Go on 3rd touch.
150 (2 x 50 Swim free / (50 Swim,brst )
150 (2 x 50 Swim, choice) / (50 Swim, fly OR 25 fly/25 back)
150 ( 3 x 50 IM Switch)
Cool-Down (100)
Easy swim
Friday, Sept 11
Warm-Up (1000)
200-300 Swim, choice
200-300 Pull
200 (1-arm ½ of each 25; swim rest of each 25). 1st 100: free, 2nd 100: back
200 (50 free, count strokes on each 25.
25 free count, # of strokes less than on 50.
25 free count, # of strokes at least 1 less than last 25.
Repeat 50, 25,25 any stroke.
Main (1600)
200 (4 x 50.) Descend 1-2, 3-4. Can change stroke after #2. Decide on interval for 10-15
Sec rest. Can change interval after 2.
~Fins ok~
Wait until lane finishes to start next 200. All are choice. Go all of 200 before stopping.
200 (150 Kick/50 Swim).
200 (100 Kick/100 Swim).
200 (50 Kick/150 Swim)
(200 Swim)
~Fins off~
150 (2 x 50 Swim, free) / (50 Swim, back) Stop after each 50. Go on 3rd touch.
150 (2 x 50 Swim free / (50 Swim,brst )
150 (2 x 50 Swim, choice) / (50 Swim, fly OR 25 fly/25 back)
150 ( 3 x 50 IM Switch)
Cool-Down (100)
Easy swim
