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, Oct 2, meter pool
Surprisingly, none of the oldest age groups or the newest swimmers were there today so we divided up the lanes to get the intervals right.
WARM-UP (1000)
400 Swim, choice
12 x 50
4 drill on 1:05, 1:15, 1:20, 1:20, 1:30
4 drill/swim drop interval 5 sec
4 swim drop interval another 5 sec
MAIN (1500)
3 x 100
2 x 100, 2 x 50
2 x 50, 100, 2 x 50
4 x 50, 100
300
Intervals for 100, 50
1:45, :55
1:55, 1:00
2:05, 1:10
2:15, 1:15
2:20, 1:20
COOL-DOWN (300)
50 Easy
200 Kick
30 Easy
Friday, Oct 2, meter pool
Surprisingly, none of the oldest age groups or the newest swimmers were there today so we divided up the lanes to get the intervals right.
WARM-UP (1000)
400 Swim, choice
12 x 50
4 drill on 1:05, 1:15, 1:20, 1:20, 1:30
4 drill/swim drop interval 5 sec
4 swim drop interval another 5 sec
MAIN (1500)
3 x 100
2 x 100, 2 x 50
2 x 50, 100, 2 x 50
4 x 50, 100
300
Intervals for 100, 50
1:45, :55
1:55, 1:00
2:05, 1:10
2:15, 1:15
2:20, 1:20
COOL-DOWN (300)
50 Easy
200 Kick
30 Easy
