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.
Mon, Mar 1, Meter pool
I tried something different today. I had everyone who wanted to do just free, swim in lanes 4-6. Those who wanted non-free sets swam in Lanes 7-8.
▪100 Swim, free
▪200 Pull, free
▪300 25K/25D/25S
Lanes 4-6, drills are: chg 6, chg 6 w/3, chg 3, chg 3 w/3
Lanes 7-8, mix it up w/ different strokes
▪400 4 x 100 Kick. At least 2 are free w/ board.
▪500 5 x 100, odd pull, even swim
▪400 8 x 50 (Drill, d/s, d/s, swim) x 2
Lanes 7-8, at least one set *** or back
▪300 Pull. Lanes 7-8, 75 free/25 non
▪200 200 Lanes 7-8: alternate 25 non/25 free
▪100 Swim
Cool-Down
100-300 75 free/25 non-free
Mon, Mar 1, Meter pool
I tried something different today. I had everyone who wanted to do just free, swim in lanes 4-6. Those who wanted non-free sets swam in Lanes 7-8.
▪100 Swim, free
▪200 Pull, free
▪300 25K/25D/25S
Lanes 4-6, drills are: chg 6, chg 6 w/3, chg 3, chg 3 w/3
Lanes 7-8, mix it up w/ different strokes
▪400 4 x 100 Kick. At least 2 are free w/ board.
▪500 5 x 100, odd pull, even swim
▪400 8 x 50 (Drill, d/s, d/s, swim) x 2
Lanes 7-8, at least one set *** or back
▪300 Pull. Lanes 7-8, 75 free/25 non
▪200 200 Lanes 7-8: alternate 25 non/25 free
▪100 Swim
Cool-Down
100-300 75 free/25 non-free