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, evening workout, yard pool
*Warm-Up (1200)
300 Swim
300 (25 drill/75 swim) x 3. Choice
300 Pull. 100 w/ no paddles. 200 paddles optional.
300 (25 catch-up, 25 3/4 catch-up, 25 swim) x 4
*Main (1600)
400 Swim. Timed. Ask everyone what they want to average per 100. Give them their goal time. Everyone start together; I'll call out times.
400 Pull. Recovery.
8 x 50. Odd numbers are fast free or non-free; even numbers are easy free. Interval should give 20 seconds rest. Freestylers will get more rest and should put some effort into this.
(2-4) x 100. Moderate pace; hold time steady when you're tired. Interval for 15-20 sec rest.
*Cool-Down (100)
Easy swim.
Wed, Sept 2, evening workout, yard pool
*Warm-Up (1200)
300 Swim
300 (25 drill/75 swim) x 3. Choice
300 Pull. 100 w/ no paddles. 200 paddles optional.
300 (25 catch-up, 25 3/4 catch-up, 25 swim) x 4
*Main (1600)
400 Swim. Timed. Ask everyone what they want to average per 100. Give them their goal time. Everyone start together; I'll call out times.
400 Pull. Recovery.
8 x 50. Odd numbers are fast free or non-free; even numbers are easy free. Interval should give 20 seconds rest. Freestylers will get more rest and should put some effort into this.
(2-4) x 100. Moderate pace; hold time steady when you're tired. Interval for 15-20 sec rest.
*Cool-Down (100)
Easy swim.