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.
Saturday, Oct 24, Yard Pool
I missed 2 weeks due to illness and have had trouble getting back to quality workouts. Today was a major breakthrough. I (age 68) swam with 2 young men (age 30). It worked out real well. They did the distances listed first, and I did the distance in (). I held my pace pretty well and definitely would not have done the workout alone.
Warm-Up (400-500)
400-500 75 swim/25 drill
Main (1800-2500)
100 (50) Swim, establish pace
200 (150) Swim, hold pace
300 (200) Pull
400 (300) Swim, pace?
500 (400) (4-5) x 100 Pull
400 (300) Swim
300 (200) (2-3) x 100 Pull
200 (150) Swim, pace?
100 (50) Swim, cool-down
Saturday, Oct 24, Yard Pool
I missed 2 weeks due to illness and have had trouble getting back to quality workouts. Today was a major breakthrough. I (age 68) swam with 2 young men (age 30). It worked out real well. They did the distances listed first, and I did the distance in (). I held my pace pretty well and definitely would not have done the workout alone.
Warm-Up (400-500)
400-500 75 swim/25 drill
Main (1800-2500)
100 (50) Swim, establish pace
200 (150) Swim, hold pace
300 (200) Pull
400 (300) Swim, pace?
500 (400) (4-5) x 100 Pull
400 (300) Swim
300 (200) (2-3) x 100 Pull
200 (150) Swim, pace?
100 (50) Swim, cool-down