Today marks the last Monday of my Mentorship and while I will be staying on as a coach this has been a great experience. My swimmers are very happy that I will be staying and not leaving once my 200 hours are up. With that being said today was a typical Monday in which we swam a relatively difficult set which focused on our pacing. I had a pace chart up and read which made practice run smoothly. Any visual aid really helps in getting swimmers to understand the workout. I think it is important to give the swimmers something they can also keep track of on their own to allow for a sense of independence and control during their workouts. They seemed to really thrive during this workout. I have listed the workout below.
Warm-Up - 600 200 50FR / 50 BK on :25r 4 x 100 RIM on :20r Pull Set - 800 4 x 100 BP 3/5/7/9 on 1:30/1:40 4 x 100 50FR / 50ST on 1:30/1:40 Kick Set - 800 8 x 75 - 25 Under/25 Streamline/25 Monster Kick 4 x 50 Side Kicking *2 each side Pre-set - None Main Set - 1800 3 Rounds. “Heart Rate Pacing” 4 x 50 Pace Free *See Pace Chart PINK FR on :35/:40/:45 100 Easy *Start on next top or bottom BK on :40/:45/:50 4 x 50 Pace Stroke *See Pace Chart RED BF on :40/:45/:50 100 Easy *Start on next top or bottom BR on :40/:45/50 Post Set - 400 4 x 100 IM Descending by 100 on :20r Cool Down - 400 4 x 100 50FR / 50 BK :20r T= 4,800 Pink = HR 21-23 Red = HR 24-26 (In Beats per 10 seconds)
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AuthorCoach Campbell has over 5 years of coaching experience over three different governing bodies of swimming. Archives
November 2019
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