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, Feb 1, Meter Pool
No coached workouts today. Pools opened late and closed early due to snow.
This is workout I did. I did the Hour Swim last Thursday and couldn’t swim Sat or Sun due to snow. There is a meet in 2 weeks, so I have to transition to racing.
Warm-Up (1200)
400 Swim, 75 free/25 non-free
400 Pull as 2 x 200 descend. Rest 15 sec.
400 as 50 drill/50 kick
Main (1200)
200 as 4 x 50 free, pace for 400 or above
400 as 4 x 100 free, same pace
100 pull, choice, recovery
300 as 2 x (3 x 50 descend), choice
100 as 4 x 25 with turn; work on streamline off wall
100 as 2 x 50; accelerate in and off of each wall; easy in the middle.
Cool-Down
Easy swim.
Monday, Feb 1, Meter Pool
No coached workouts today. Pools opened late and closed early due to snow.
This is workout I did. I did the Hour Swim last Thursday and couldn’t swim Sat or Sun due to snow. There is a meet in 2 weeks, so I have to transition to racing.
Warm-Up (1200)
400 Swim, 75 free/25 non-free
400 Pull as 2 x 200 descend. Rest 15 sec.
400 as 50 drill/50 kick
Main (1200)
200 as 4 x 50 free, pace for 400 or above
400 as 4 x 100 free, same pace
100 pull, choice, recovery
300 as 2 x (3 x 50 descend), choice
100 as 4 x 25 with turn; work on streamline off wall
100 as 2 x 50; accelerate in and off of each wall; easy in the middle.
Cool-Down
Easy swim.