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, Nov 27, Yard Pool
This is a workout I did with a friend the day after Thanksgiving. I have a meet in 2 weeks and the 50s were good.
Warm-Up (1000)
300 Swim and drill, choice
300 as 25K/25D/25S
3 x 100 Pull, descend
100 Drill
Main (1200)
3 x (8 x 50)
2x50 kick, 1x50 drill, 2x50 pull, 3x50 swim (all one stroke).
Can change stroke each time through.
Cool-Down (300)
100 swim
100 d/s
100 count
Friday, Nov 27, Yard Pool
This is a workout I did with a friend the day after Thanksgiving. I have a meet in 2 weeks and the 50s were good.
Warm-Up (1000)
300 Swim and drill, choice
300 as 25K/25D/25S
3 x 100 Pull, descend
100 Drill
Main (1200)
3 x (8 x 50)
2x50 kick, 1x50 drill, 2x50 pull, 3x50 swim (all one stroke).
Can change stroke each time through.
Cool-Down (300)
100 swim
100 d/s
100 count