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.
Tuesday, Sept 24, Yard pool
This is a workout I did today at the Y with Coach Laura Peter.
I got there early and did 500 on my own:
200 swim, 200 pull, 100 kick
Then we did:
500 swim for warm-up
5 x 100 kick. Odds are free, evens are back. Interval with 10-15 sec rest.
5 x 100 pull. Each 100 is 50 free, 25 back, 25 ***.
4 x 200. Alternate 200 IM drill and 200 free swim.
Cool-down easy swim.
I particularly liked the pull set.
Tuesday, Sept 24, Yard pool
This is a workout I did today at the Y with Coach Laura Peter.
I got there early and did 500 on my own:
200 swim, 200 pull, 100 kick
Then we did:
500 swim for warm-up
5 x 100 kick. Odds are free, evens are back. Interval with 10-15 sec rest.
5 x 100 pull. Each 100 is 50 free, 25 back, 25 ***.
4 x 200. Alternate 200 IM drill and 200 free swim.
Cool-down easy swim.
I particularly liked the pull set.