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, Feb 17, Meter Pool
Warm-Up (1000)
200 Swim
300 (50 drill/50 swim)
100 (25 K fly on back, 25 K fly on front, hands at side) x 2
100 Repeat fly kick with hands extended
4 x 25 Pull, no paddles, count
200 Pull
Main (1200-1600)
16 x 25 Odd count, even build. Choice
8 x 50 Odd sprint, choice. Even easy free. On 1:00, 1:10, 1:20, 1:20, 1:45
4 x 100 Even pace. Set interval for 15 sec rest.
2 x 200 Pull, descend.
Cool-Down (400)
400 easy swim
Wed, Feb 17, Meter Pool
Warm-Up (1000)
200 Swim
300 (50 drill/50 swim)
100 (25 K fly on back, 25 K fly on front, hands at side) x 2
100 Repeat fly kick with hands extended
4 x 25 Pull, no paddles, count
200 Pull
Main (1200-1600)
16 x 25 Odd count, even build. Choice
8 x 50 Odd sprint, choice. Even easy free. On 1:00, 1:10, 1:20, 1:20, 1:45
4 x 100 Even pace. Set interval for 15 sec rest.
2 x 200 Pull, descend.
Cool-Down (400)
400 easy swim
