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, November 13, Meter Pool
Warm-Up (600)
(2-3) x 200 as 100 swim, 50 drill (one armed opposite side breathing drill), 50 kick
Swim first 100 w/o fins, then fins are ok.
Main Set 1 (2400)
6 x 100 on 1:50 or 5 x 100 on 2:20 or 3 x 100 on 2:45;
Go immediately into a 200
5 x 100 on 1:45, followed by 300 or 4 x 100 on 2:15, followed by 200 or 3 x 100 on 2:40 followed by 200
4 x 100 on 1:40 followed by 400 or 3 x 100 on 2:10 followed by 200 or 1 x 100 followed by 200
Set 2 (300)
4 x 75 as 25 kick, 25 drill, 25 swim
Cool Down (100)
100 easy swim
Friday, November 13, Meter Pool
Warm-Up (600)
(2-3) x 200 as 100 swim, 50 drill (one armed opposite side breathing drill), 50 kick
Swim first 100 w/o fins, then fins are ok.
Main Set 1 (2400)
6 x 100 on 1:50 or 5 x 100 on 2:20 or 3 x 100 on 2:45;
Go immediately into a 200
5 x 100 on 1:45, followed by 300 or 4 x 100 on 2:15, followed by 200 or 3 x 100 on 2:40 followed by 200
4 x 100 on 1:40 followed by 400 or 3 x 100 on 2:10 followed by 200 or 1 x 100 followed by 200
Set 2 (300)
4 x 75 as 25 kick, 25 drill, 25 swim
Cool Down (100)
100 easy swim
