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, Jan 6, Yard Pool
Warm-Up (1000)
200 swim
200 d/s by 25
200 kick
200 pull
8 x 25, count strokes
Main (1000-1600)
Ln 5: 8 x 200 on 2:50
Ln 4: 7 x 200 on 3:15
Ln 3: 6 x 200 on 4:00
Ln 2: 6 x 200 on 4:00
Ln 1: 5 x 200 on 5:00
#1 swim, #2 pull, #3 swim, #4 25 catch up/75 swim, #5 pull,
#6 broken 200 (neg split)-stop 10 sec at 100 to get time for 1st 100; sub 10 from final time
#7 swim, #8 pull or swim
Cool-Down (200)
4 x 50 d/s
4 x 50 swim
Wed, Jan 6, Yard Pool
Warm-Up (1000)
200 swim
200 d/s by 25
200 kick
200 pull
8 x 25, count strokes
Main (1000-1600)
Ln 5: 8 x 200 on 2:50
Ln 4: 7 x 200 on 3:15
Ln 3: 6 x 200 on 4:00
Ln 2: 6 x 200 on 4:00
Ln 1: 5 x 200 on 5:00
#1 swim, #2 pull, #3 swim, #4 25 catch up/75 swim, #5 pull,
#6 broken 200 (neg split)-stop 10 sec at 100 to get time for 1st 100; sub 10 from final time
#7 swim, #8 pull or swim
Cool-Down (200)
4 x 50 d/s
4 x 50 swim
