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.
Wed, Dec 2, Meter Pool
Warm-Up (400-800)
100-200 Swim
100-200 Kick
100-200 D/S by 25s
(2-4) x 50 descend 1-2, 3-4
Main (1000-1800)
Time yourself. Check pace. Try to hold same pace per 100.
Lanes 4,5,6
400 Swim
400 Pull
300 Swim
300 Pull
200 Swim
200 Pull
Lane 7,8: Skip 400s, start with 300s
Lane 7,8: ? x (2 x 50 descend) with time left
Cool-Down (100-200)
(4-8) x 25
Wed, Dec 2, Meter Pool
Warm-Up (400-800)
100-200 Swim
100-200 Kick
100-200 D/S by 25s
(2-4) x 50 descend 1-2, 3-4
Main (1000-1800)
Time yourself. Check pace. Try to hold same pace per 100.
Lanes 4,5,6
400 Swim
400 Pull
300 Swim
300 Pull
200 Swim
200 Pull
Lane 7,8: Skip 400s, start with 300s
Lane 7,8: ? x (2 x 50 descend) with time left
Cool-Down (100-200)
(4-8) x 25