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.
Sunday, January 17, Meter Pool
My workout group did the Hour Swim on Saturday. Our pool let us use 3 lanes for 3+ hours; we can do 3 heats of 6 each (2 per lane). Eighteen had signed up, but two were sick. Everyone brings a counter or stays to count another heat. We always have several who just come to help. I am recovering from a cold and didn't swim. I have had some good practices this week and hope to do the Hour at the end of the month. This is a workout that I did alone.
Warm-Up (500)
50 swim then 3 x (50 kick/50 drill/50 swim)
Main (1600)
400 Swim, trying to hold a steady pace
400 Pull, faster than the 400 swim
4 x 100 swim on interval with 10-15 sec rest
4 x 100 pull on interval 5 sec faster than swims (I used paddles)
Cool-Down (400)
400 Swim. I intended to go all free, but was getting leg cramps so mixed it up.
Sunday, January 17, Meter Pool
My workout group did the Hour Swim on Saturday. Our pool let us use 3 lanes for 3+ hours; we can do 3 heats of 6 each (2 per lane). Eighteen had signed up, but two were sick. Everyone brings a counter or stays to count another heat. We always have several who just come to help. I am recovering from a cold and didn't swim. I have had some good practices this week and hope to do the Hour at the end of the month. This is a workout that I did alone.
Warm-Up (500)
50 swim then 3 x (50 kick/50 drill/50 swim)
Main (1600)
400 Swim, trying to hold a steady pace
400 Pull, faster than the 400 swim
4 x 100 swim on interval with 10-15 sec rest
4 x 100 pull on interval 5 sec faster than swims (I used paddles)
Cool-Down (400)
400 Swim. I intended to go all free, but was getting leg cramps so mixed it up.
