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.
Wednesday, Jan 20, Yard Pool
Warm-Up (1000)
100 Swim
400 as 50 Drill/50 Swim (choice)
100 Swim
400 as 50 Kick/50 Swim
Main (1800)
400 Swim
2 x 200 Pull, steady pace. Rest 20 sec
300 as 100 Kick/50 Swim (breaststroke first time through)
6 x 50 as 2 x (2 x 50 pull, 1 x 50 swim)
2 x 100 Pull, descend, rest 15 sec
4 x 50 swim (anything) on 1:00, 1:10, 1:20
Cool-Down (200)
4 x 25 count
2 x 50 easy
Wednesday, Jan 20, Yard Pool
Warm-Up (1000)
100 Swim
400 as 50 Drill/50 Swim (choice)
100 Swim
400 as 50 Kick/50 Swim
Main (1800)
400 Swim
2 x 200 Pull, steady pace. Rest 20 sec
300 as 100 Kick/50 Swim (breaststroke first time through)
6 x 50 as 2 x (2 x 50 pull, 1 x 50 swim)
2 x 100 Pull, descend, rest 15 sec
4 x 50 swim (anything) on 1:00, 1:10, 1:20
Cool-Down (200)
4 x 25 count
2 x 50 easy
