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 30, Yard Pool
Test set tonight. I don't do this often enough. The swimmers felt real good about their progress and I learned a lot. I was expecting 12 swimmers, but 17 were there. It took longer than I wanted to record times. We did not get to anything after the fast 100s.
Warm-Up (1050-1300)
300 Swim, choice
200 Drill/Swim by 25, choice
4 x 50 Kick on 1:00, 1:10, 1:20
(2-3) x 100 Pull, descend on 1:25, 1:45, 1:55, 2:15
(3-6) x 50 Swim, descend 1-3, 4-6
Main – Test Set (500)
5 x 100 on approximately 6:00 (3 groups)
Time Left (100-600)
2 x 50 Kick, descend
2 x 50 Pull, descend
2 x 50 Swim, descend
Repeat
Monday, Nov 30, Yard Pool
Test set tonight. I don't do this often enough. The swimmers felt real good about their progress and I learned a lot. I was expecting 12 swimmers, but 17 were there. It took longer than I wanted to record times. We did not get to anything after the fast 100s.
Warm-Up (1050-1300)
300 Swim, choice
200 Drill/Swim by 25, choice
4 x 50 Kick on 1:00, 1:10, 1:20
(2-3) x 100 Pull, descend on 1:25, 1:45, 1:55, 2:15
(3-6) x 50 Swim, descend 1-3, 4-6
Main – Test Set (500)
5 x 100 on approximately 6:00 (3 groups)
Time Left (100-600)
2 x 50 Kick, descend
2 x 50 Pull, descend
2 x 50 Swim, descend
Repeat