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 16, Meter Pool
Warm-Up (1000)
200 Swim
200 Drill/Swim by 25
200 Kick
200 Pull
8 x 25 Count strokes, max DPS (distance per stroke)
Main (1500)
10 x 50 at 400/500 pace on :55, 1:05, 1:15, 1:15, 1:40
100 breaststroke kick. If you cannot breaststroke kick, kick 50 fly kick on back/50 fly w/ brd.
4 x 50 back on 1:05, 1:15, 1:20 or 1:30, 1:50
100 swim or pull, recovery
2 x 50 ***, rest 10-15 seconds.
Can do these as ***/free and free/***
100 swim or pull, recovery
6 x 50 choice. Compromise on interval if some doing stroke and some doing free.
100 easy
Cool-Down (100-200)
4 x 25 Count
100 easy
Monday, Nov 16, Meter Pool
Warm-Up (1000)
200 Swim
200 Drill/Swim by 25
200 Kick
200 Pull
8 x 25 Count strokes, max DPS (distance per stroke)
Main (1500)
10 x 50 at 400/500 pace on :55, 1:05, 1:15, 1:15, 1:40
100 breaststroke kick. If you cannot breaststroke kick, kick 50 fly kick on back/50 fly w/ brd.
4 x 50 back on 1:05, 1:15, 1:20 or 1:30, 1:50
100 swim or pull, recovery
2 x 50 ***, rest 10-15 seconds.
Can do these as ***/free and free/***
100 swim or pull, recovery
6 x 50 choice. Compromise on interval if some doing stroke and some doing free.
100 easy
Cool-Down (100-200)
4 x 25 Count
100 easy