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 10, Yard Pool
Warm-up (1100)
▪500 Swim, mix it up
▪8 x 50 as 25 Kick / 25 Swim
▪8 x 25 2 x the following:
(1) kick 12 ½, swim 12 ½ (2) pull 12 ½ , swim 12 ½ , (3) sprint, (4) easy
Main (1200-1800)
▪300 Pull
▪300 Swim
▪6 x 50, Drill/Swim. 2 are catch-up, 2 are ¾ catch-up, 2 are (K3 on side, K3 front, K3 on side)
▪3 x 100 Swim
▪3 x 100 Pull
▪4 x (25 count, 50 count) Choice
Cool-Down
Easy swim.
Wednesday, Feb 10, Yard Pool
Warm-up (1100)
▪500 Swim, mix it up
▪8 x 50 as 25 Kick / 25 Swim
▪8 x 25 2 x the following:
(1) kick 12 ½, swim 12 ½ (2) pull 12 ½ , swim 12 ½ , (3) sprint, (4) easy
Main (1200-1800)
▪300 Pull
▪300 Swim
▪6 x 50, Drill/Swim. 2 are catch-up, 2 are ¾ catch-up, 2 are (K3 on side, K3 front, K3 on side)
▪3 x 100 Swim
▪3 x 100 Pull
▪4 x (25 count, 50 count) Choice
Cool-Down
Easy swim.