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 21, meter pool
I was away last week at the USMS Convention.
Warm-Up (500-1200)
100-300 Swim
100-300 Pull
200-300 (4-6) x 50 Kick on 1:00 or 1:05, 1:10 or 1:15, 1:20 or 1:30, 1:45
100-300 (4-6) x 50 w/ fins. 50 drill, 50 d/s, 50 s/d, …
Main (1500)
500 2 x (5 x 50) Chg 6 is 6 kicks on side, change to other side.
50 Chg 6 Chg 6 w/ 3 means to take 3 strokes as you change sides.
50 Chg 6 w/3 1st time – free
50 Chg 3 2nd time - back
50 Chg 3 w/ 3
50 Swim
500 5 x 100 Pull on 1:35, 1:55, 2:10, 2:10, 2:30
500 10 x 50 1-4 choice, 5-free/back, 6-9 choice, 10-free/back
Interval for 10-15 seconds rest
Cool-Down (100)
4 x 25 Count
Monday, Sept 21, meter pool
I was away last week at the USMS Convention.
Warm-Up (500-1200)
100-300 Swim
100-300 Pull
200-300 (4-6) x 50 Kick on 1:00 or 1:05, 1:10 or 1:15, 1:20 or 1:30, 1:45
100-300 (4-6) x 50 w/ fins. 50 drill, 50 d/s, 50 s/d, …
Main (1500)
500 2 x (5 x 50) Chg 6 is 6 kicks on side, change to other side.
50 Chg 6 Chg 6 w/ 3 means to take 3 strokes as you change sides.
50 Chg 6 w/3 1st time – free
50 Chg 3 2nd time - back
50 Chg 3 w/ 3
50 Swim
500 5 x 100 Pull on 1:35, 1:55, 2:10, 2:10, 2:30
500 10 x 50 1-4 choice, 5-free/back, 6-9 choice, 10-free/back
Interval for 10-15 seconds rest
Cool-Down (100)
4 x 25 Count
