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 9, Meter Pool
Warm-Up (900)
300 Swim
300 Kick
300 Pull
Main (1200-1600)
600 3 x (4 x 50) as 50 d/50 k/50 p/ 50 s
Some lanes went all free; some went 2 sets non-free and one set free.
600 Working on distance pace for 400, 800
2 x 100 Pull, 2 x 100 Swim, 100 P, 100 S
200-400 ? x (4 x 25) Easy, build, easy, fast on :40, :45, :50, :55
Cool-Down (100-300)
Easy swim
Wed, Dec 9, Meter Pool
Warm-Up (900)
300 Swim
300 Kick
300 Pull
Main (1200-1600)
600 3 x (4 x 50) as 50 d/50 k/50 p/ 50 s
Some lanes went all free; some went 2 sets non-free and one set free.
600 Working on distance pace for 400, 800
2 x 100 Pull, 2 x 100 Swim, 100 P, 100 S
200-400 ? x (4 x 25) Easy, build, easy, fast on :40, :45, :50, :55
Cool-Down (100-300)
Easy swim
