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 24, Yard Pool
Warm-Up (800-1000)
300-400 Swim, choice
300 Alternate 25 K / 25 S. Fins ok.
100 Alternate 25 chg 6 (perfect form), 25 swim
(2-4) x 25 count, pull, no paddles
(2-4) x 25 count, swim
Main (1800)
*12 x 50 Odd non-free or free sprint; even free even pace
Ln 5: 55 and 45; Ln 4: 1:00 and 50; Ln 2-3: 1:15, 55; Ln 1: 1:20, 1:10
*300 Pull
*4 x 50 Free, even pace
*200 Pull
*200 Swim
*2 x 50, 1 x 100, 1 x 50, 2 x 100, 1 x 50, 1 x 100 (100s are free; 50s are choice)
Ln 5: 55, 1:25
Ln 4: 1:00, 1:30
Ln 2-3: 1:10, 1:50
Ln 1: 1:15, 2:05
Cool-Down (200)
4 x 25, choice, perfect stroke
100 swim
Wed, Feb 24, Yard Pool
Warm-Up (800-1000)
300-400 Swim, choice
300 Alternate 25 K / 25 S. Fins ok.
100 Alternate 25 chg 6 (perfect form), 25 swim
(2-4) x 25 count, pull, no paddles
(2-4) x 25 count, swim
Main (1800)
*12 x 50 Odd non-free or free sprint; even free even pace
Ln 5: 55 and 45; Ln 4: 1:00 and 50; Ln 2-3: 1:15, 55; Ln 1: 1:20, 1:10
*300 Pull
*4 x 50 Free, even pace
*200 Pull
*200 Swim
*2 x 50, 1 x 100, 1 x 50, 2 x 100, 1 x 50, 1 x 100 (100s are free; 50s are choice)
Ln 5: 55, 1:25
Ln 4: 1:00, 1:30
Ln 2-3: 1:10, 1:50
Ln 1: 1:15, 2:05
Cool-Down (200)
4 x 25, choice, perfect stroke
100 swim