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, Nov 9, Meter Pool
Warm-Up (1200-1300)
100 Swim
100 Pull
200 Swim
200 Pull
~Fins On~
100 Kick (no board, on side or back)
100 Drill (8 kicks with 4 armstrokes, back or free)
100 Swim w/ fins, back or free
100 Kick w/ brd (not back!)
100 as 50 drill (one arm opposite breathe), 50 swim
~Fins Off~
100-200 Swim (*** or free, or combination)
Main (1200-1500)
10 x 50 as 4 drill/swim, choice; 3 swim, descend; 3 more swim, descend
2 x 200 Pull. 1st one easy, stretch it out; 2nd one with more effort but still long
3 x 100 as #1 Pull, #2 Swim, #3 Pull. Choice
200 Swim, choice
100 Good effort. Try to predict your time.
Cool-Down (100)
4 x 25 Count
Monday, Nov 9, Meter Pool
Warm-Up (1200-1300)
100 Swim
100 Pull
200 Swim
200 Pull
~Fins On~
100 Kick (no board, on side or back)
100 Drill (8 kicks with 4 armstrokes, back or free)
100 Swim w/ fins, back or free
100 Kick w/ brd (not back!)
100 as 50 drill (one arm opposite breathe), 50 swim
~Fins Off~
100-200 Swim (*** or free, or combination)
Main (1200-1500)
10 x 50 as 4 drill/swim, choice; 3 swim, descend; 3 more swim, descend
2 x 200 Pull. 1st one easy, stretch it out; 2nd one with more effort but still long
3 x 100 as #1 Pull, #2 Swim, #3 Pull. Choice
200 Swim, choice
100 Good effort. Try to predict your time.
Cool-Down (100)
4 x 25 Count