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 11, Meter Pool
Warm-Up (800)
200-300 Swim
300 as 25K/25D/25S
4 x 50 Kick, fast
Main (800-1600)
(2-4) x the following:
3 x 50 on interval for 10-15 sec rest
Rest up to 1 minute, then fast 100
150 pull, recovery
1st time through: IM, Non-free, or 25 non-free/25 free
2nd time: Free
3rd – 4th : Choice
Cool-Down
50-200 easy swim
Monday, Jan 11, Meter Pool
Warm-Up (800)
200-300 Swim
300 as 25K/25D/25S
4 x 50 Kick, fast
Main (800-1600)
(2-4) x the following:
3 x 50 on interval for 10-15 sec rest
Rest up to 1 minute, then fast 100
150 pull, recovery
1st time through: IM, Non-free, or 25 non-free/25 free
2nd time: Free
3rd – 4th : Choice
Cool-Down
50-200 easy swim