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, Yard Pool
Warm-Up (800-1000)
200-300 Swim
200 Pull
200 (50 catch-up/50 Swim)
100-200 Swim thinking about long stroke and rolling
Main (1700)
(700)
4 x 25 Pull, no paddles, count strokes, rest 5-10
4 x 25 Swim, count strokes
50 Swim, count strokes
3 x 100 Swim on 1:25, 1:35, 1:45-1:50, 1:50-1:55, 2:10
50 Swim, count
100 Pull, no paddles, count each 25
(300)
4x 25 kick, fast
2 x 50 kick on 1:00, 1:05, 1:10, 1:15
1 x 100 kick
Repeat first set (700)
Cool-Down (100-200)
Easy swim or pull
Wed, Feb 17, Yard Pool
Warm-Up (800-1000)
200-300 Swim
200 Pull
200 (50 catch-up/50 Swim)
100-200 Swim thinking about long stroke and rolling
Main (1700)
(700)
4 x 25 Pull, no paddles, count strokes, rest 5-10
4 x 25 Swim, count strokes
50 Swim, count strokes
3 x 100 Swim on 1:25, 1:35, 1:45-1:50, 1:50-1:55, 2:10
50 Swim, count
100 Pull, no paddles, count each 25
(300)
4x 25 kick, fast
2 x 50 kick on 1:00, 1:05, 1:10, 1:15
1 x 100 kick
Repeat first set (700)
Cool-Down (100-200)
Easy swim or pull
