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 4, Yards
This is a workout where I swam with the group. Our usual pool is closed and we met informally. The intervals are for me (I'm 68).
Warm-Up (1000)
300 Swim
300 4 x (25 kick/25 drill/25 swim). Continuous.
200 Kick
200 Pull
Main (1600)
400 2 x 200 free. Hold pace. On 3:30
400 4 x 100 pull. On 1:45
400 8 x 50 on 1:10. Odds non-free; evens are free.
400 16 x 25.
4 x (2 same stroke – good effort, 1 easy);
4 easy for Cool-Down.
Friday, Sept 4, Yards
This is a workout where I swam with the group. Our usual pool is closed and we met informally. The intervals are for me (I'm 68).
Warm-Up (1000)
300 Swim
300 4 x (25 kick/25 drill/25 swim). Continuous.
200 Kick
200 Pull
Main (1600)
400 2 x 200 free. Hold pace. On 3:30
400 4 x 100 pull. On 1:45
400 8 x 50 on 1:10. Odds non-free; evens are free.
400 16 x 25.
4 x (2 same stroke – good effort, 1 easy);
4 easy for Cool-Down.