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 27, Meter Pool
Warm-Up (950-1200)
▪450 Swim/Drill as:
100 free, 25 rt arm only, 25 left arm only
100 free, 50 3 rt/3 lft
100 choice, 50 drill, choice
▪3 x 150 pull on 2:30, 2:45; Lanes 6-8: 3 x 100 on 2:15, 2:45
▪200-300 Kick
Main (1500)
4 x 50 choice on 1:00, 1:10, 1:20, 2:00 (200)
4 x 100 free on 1:40, 2:00, 2:15, 2:20, 3:10 (400)
3 x 50 choice on same intervals (150)
3 x 100 free on 1:35, 1:55, 2:10, 2:15, 3:00 (300)
2 x 50 choice (100)
2 x 100 free on 1:30, 1:50, 2:05, 2:10, 2:50 (200)
1 x 50 choice (50)
1 x 100 choice (100)
Cool-Down (100-200)
Easy swim
Wed, Jan 27, Meter Pool
Warm-Up (950-1200)
▪450 Swim/Drill as:
100 free, 25 rt arm only, 25 left arm only
100 free, 50 3 rt/3 lft
100 choice, 50 drill, choice
▪3 x 150 pull on 2:30, 2:45; Lanes 6-8: 3 x 100 on 2:15, 2:45
▪200-300 Kick
Main (1500)
4 x 50 choice on 1:00, 1:10, 1:20, 2:00 (200)
4 x 100 free on 1:40, 2:00, 2:15, 2:20, 3:10 (400)
3 x 50 choice on same intervals (150)
3 x 100 free on 1:35, 1:55, 2:10, 2:15, 3:00 (300)
2 x 50 choice (100)
2 x 100 free on 1:30, 1:50, 2:05, 2:10, 2:50 (200)
1 x 50 choice (50)
1 x 100 choice (100)
Cool-Down (100-200)
Easy swim
