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, Oct 14, Yard Pool
WARM-UP (1200)
300-400 as 200 Free, 50 Choice, 100 Free, 50 Choice
200-300 Pull Choice
~Everybody start next section together~
4 x 50 Kick choice
2 x 50 Drill 1-arm drill, extend/”shrug” shoulder (free)
2 x 50 Drill/Swim Chg 4, “anchor hand” (free)
2 x 50 Drill/Swim Choice
MAIN (1600)
100 Count strokes each 25.
200 as 4 x 50 on :50, :55, 1:00, 1:10, 1:15
300 as 50 same interval as above; 2 x 100 on 1:25, 1:40, 1:50, 2:05, 2:10; 50
400 as 4 x 100 Pull
300 as 3 x 100 Swim on 1:35, 1:45, 2:00, 2:15
200 Broken 200: 50 rest 10, 100 rest 10, 50. Get time; subtract 20 sec.
100 Count strokes each 25.
Cool-Down (100-200)
(2-4) x 50 Easy
Monday, Oct 14, Yard Pool
WARM-UP (1200)
300-400 as 200 Free, 50 Choice, 100 Free, 50 Choice
200-300 Pull Choice
~Everybody start next section together~
4 x 50 Kick choice
2 x 50 Drill 1-arm drill, extend/”shrug” shoulder (free)
2 x 50 Drill/Swim Chg 4, “anchor hand” (free)
2 x 50 Drill/Swim Choice
MAIN (1600)
100 Count strokes each 25.
200 as 4 x 50 on :50, :55, 1:00, 1:10, 1:15
300 as 50 same interval as above; 2 x 100 on 1:25, 1:40, 1:50, 2:05, 2:10; 50
400 as 4 x 100 Pull
300 as 3 x 100 Swim on 1:35, 1:45, 2:00, 2:15
200 Broken 200: 50 rest 10, 100 rest 10, 50. Get time; subtract 20 sec.
100 Count strokes each 25.
Cool-Down (100-200)
(2-4) x 50 Easy
