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, Jan 4, Yard Pool
4 x 100 Swim. Choice. Rest 10-15 seconds. Easy, this is warm-up.
4 x 100 as: #1-100 Kick, #2-75 Kick/25 Swim, #3-50 K/50 S, #4-25 K/75 S. Rest 10-15.
4 x 100 as 50 Drill/50 Swim.
#1 Chg 6 free; #2 Chg 6 back; #3 catch-up free; #4 3 rt only/3 lft only
4 x 100 Swim, descend on 1:30, 1:35 or 1:40, 1:50 or 1:55, 2:05 or 2:10, 2:20
4 x 100 Pull, on 1:20, 1:30, 1:45 or 1:50, 2:00, 2:15
4 x 100 Swim on same interval as pull (or subtract 5)
4 x 100 Odds pull (no paddles), evens swim. Generous interval, beginning of cool-down
4 x 100 25K/25D/50S, rest 10-15. Cool Down.
Monday, Jan 4, Yard Pool
4 x 100 Swim. Choice. Rest 10-15 seconds. Easy, this is warm-up.
4 x 100 as: #1-100 Kick, #2-75 Kick/25 Swim, #3-50 K/50 S, #4-25 K/75 S. Rest 10-15.
4 x 100 as 50 Drill/50 Swim.
#1 Chg 6 free; #2 Chg 6 back; #3 catch-up free; #4 3 rt only/3 lft only
4 x 100 Swim, descend on 1:30, 1:35 or 1:40, 1:50 or 1:55, 2:05 or 2:10, 2:20
4 x 100 Pull, on 1:20, 1:30, 1:45 or 1:50, 2:00, 2:15
4 x 100 Swim on same interval as pull (or subtract 5)
4 x 100 Odds pull (no paddles), evens swim. Generous interval, beginning of cool-down
4 x 100 25K/25D/50S, rest 10-15. Cool Down.
