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, Feb 3, Yard Pool
Warm-Up (900-1200)
200 Swim
200-300 Drill/Swim by 25. (Catch-up, 3 Rt/3 Lft, FT drag)
200-300 Pull
300-400 as (6-8) x 50. 1-4 kick, 5-8 kick/swim.
Main (1500)
5 x 100 Swim. Even pace. 1:25, 1:40-1:45, 1:50-1:55, 1:55-2:00, 2:15
4 x 100 Pull.
3 x 100 Swim. Same pace. Same interval or -5.
2 x 100 Descend
1 x 100 Fast
Cool-Down (100-300)
Easy swim
Wednesday, Feb 3, Yard Pool
Warm-Up (900-1200)
200 Swim
200-300 Drill/Swim by 25. (Catch-up, 3 Rt/3 Lft, FT drag)
200-300 Pull
300-400 as (6-8) x 50. 1-4 kick, 5-8 kick/swim.
Main (1500)
5 x 100 Swim. Even pace. 1:25, 1:40-1:45, 1:50-1:55, 1:55-2:00, 2:15
4 x 100 Pull.
3 x 100 Swim. Same pace. Same interval or -5.
2 x 100 Descend
1 x 100 Fast
Cool-Down (100-300)
Easy swim