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 23, Yard Pool
Warm-Up (700-1000)
300-500 75 free/25 non-free
4 x 25 swim w/ big kick get time; swim w/ no kick strong arms; swim w/ 2 beat kick (2)
2 x 50 practice small kick, strong pull
4 x 25, count strokes swim
4 x 25, count strokes pull, no paddles
100 Swim free keep kick low
Main (1500-1800)
6 x 50 All free or #1, #4 non-free
3 x 100 #1-2 free; #3 can be non-free
300 Free swim. Get time.
300* Pull. Compare time. (* faster lanes only)
3 x 100
6 x 50
Intervals:
:45, :50, :55, 1:00, 1:05
1:20, 1:30, 1:40, 1:55
Cool-Down (200)
Easy swim or pull.
Monday, Nov 23, Yard Pool
Warm-Up (700-1000)
300-500 75 free/25 non-free
4 x 25 swim w/ big kick get time; swim w/ no kick strong arms; swim w/ 2 beat kick (2)
2 x 50 practice small kick, strong pull
4 x 25, count strokes swim
4 x 25, count strokes pull, no paddles
100 Swim free keep kick low
Main (1500-1800)
6 x 50 All free or #1, #4 non-free
3 x 100 #1-2 free; #3 can be non-free
300 Free swim. Get time.
300* Pull. Compare time. (* faster lanes only)
3 x 100
6 x 50
Intervals:
:45, :50, :55, 1:00, 1:05
1:20, 1:30, 1:40, 1:55
Cool-Down (200)
Easy swim or pull.