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.
Monday, Sept 7, Labor Day, Yard pool
The only pool open today was the Y. 5 of us met to swim together. I got there early and got in 300 before we started.
Warm-Up (1000)
200 Swim
300 (25 K/25 D/ 25 S0
300 6 x 50 Kick on 1:05
200 Pull
Main (1500)
3 x (3 x 100, 4 x 50). We did the 1st and 3rd sets free on 1:50 and 1:00.
We did the 2nd set choice on 2:15 and 1:10.
I used the last 4 x 50 as cool down.
Monday, Sept 7, Labor Day, Yard pool
The only pool open today was the Y. 5 of us met to swim together. I got there early and got in 300 before we started.
Warm-Up (1000)
200 Swim
300 (25 K/25 D/ 25 S0
300 6 x 50 Kick on 1:05
200 Pull
Main (1500)
3 x (3 x 100, 4 x 50). We did the 1st and 3rd sets free on 1:50 and 1:00.
We did the 2nd set choice on 2:15 and 1:10.
I used the last 4 x 50 as cool down.