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, Feb 7, Meter Pool
Warm-Up (1200)
300 Swim. Mix free and non-free.
300 (25 K/25 D/ 25 S)
300 (4 x 75 Kick) rest 15 sec
300 Pull
Main (1200)
8 x 50 Odds non-free, evens free. Interval different for odd and even. Want 15 sec rest.
2 x 100 at same pace of free on 50s. Interval for 20 sec rest.
4 x 75 (fly/back/br, back/br/fr) x 2
12 x 25 Sprint
Cool Down (100)
Easy swim.
Sunday, Feb 7, Meter Pool
Warm-Up (1200)
300 Swim. Mix free and non-free.
300 (25 K/25 D/ 25 S)
300 (4 x 75 Kick) rest 15 sec
300 Pull
Main (1200)
8 x 50 Odds non-free, evens free. Interval different for odd and even. Want 15 sec rest.
2 x 100 at same pace of free on 50s. Interval for 20 sec rest.
4 x 75 (fly/back/br, back/br/fr) x 2
12 x 25 Sprint
Cool Down (100)
Easy swim.