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 16, Meter Pool
Warm-Up (600)
100 Swim, free
100 Drill/Swim by 25 (Catch-up)
100 Swim, choice
100 Drill/Swim by 25 (3R/3L) Free, back, or fly
200 Pull
Main #1
15 minute swim for distance.
I helped count and will figure average per 100.
Main #2 (600-900)
(4-6) x 50 Kick on 1:05, 1:15, 1:25, 1:30, 1:45
(4-6) x 50 Pull on :55, 1:05, 1:15, 1:20, 1:30
(4-6) x 50 Swim on :55, 1:05, 1:15, 1:20, 1:30
Cool-Down
Easy swim
Wed, Dec 16, Meter Pool
Warm-Up (600)
100 Swim, free
100 Drill/Swim by 25 (Catch-up)
100 Swim, choice
100 Drill/Swim by 25 (3R/3L) Free, back, or fly
200 Pull
Main #1
15 minute swim for distance.
I helped count and will figure average per 100.
Main #2 (600-900)
(4-6) x 50 Kick on 1:05, 1:15, 1:25, 1:30, 1:45
(4-6) x 50 Pull on :55, 1:05, 1:15, 1:20, 1:30
(4-6) x 50 Swim on :55, 1:05, 1:15, 1:20, 1:30
Cool-Down
Easy swim
