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.
Tuesday, Dec 15, Meter Pool
WARM-UP (700-900)
200-300 Swim.
200 Pull Free.
100 Pull 25 choice/25 free.
100-200 (2-4) x 50 as 25 D / 25 S (Catch-up, 3R/3L)
100 Swim
MAIN (1300-1600)
100 25 D/25 S Free (FT drag, reach)
200 Swim. 75 Free/25 Non-free
300 3 x 100 Free on interval with 15 sec rest
400 2 x 200 Pull, Descend. On ______
300 6 x 50 (1-3 choice, 4-6 free) on :50/1:00, :55/1:05, 1:05/1:15, 1:10/1:20, 1:30/1:45
200 4 x 25. 2 x 50 Count strokes. Choice.
100 Swim. Choice. State time before swimming.
COOL-DOWN (100-300)
Easy Swim.
Tuesday, Dec 15, Meter Pool
WARM-UP (700-900)
200-300 Swim.
200 Pull Free.
100 Pull 25 choice/25 free.
100-200 (2-4) x 50 as 25 D / 25 S (Catch-up, 3R/3L)
100 Swim
MAIN (1300-1600)
100 25 D/25 S Free (FT drag, reach)
200 Swim. 75 Free/25 Non-free
300 3 x 100 Free on interval with 15 sec rest
400 2 x 200 Pull, Descend. On ______
300 6 x 50 (1-3 choice, 4-6 free) on :50/1:00, :55/1:05, 1:05/1:15, 1:10/1:20, 1:30/1:45
200 4 x 25. 2 x 50 Count strokes. Choice.
100 Swim. Choice. State time before swimming.
COOL-DOWN (100-300)
Easy Swim.
