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.
Thursday, Mar 11, Meter Pool
Warm-Up (700-1000)
200-300 Swim
200-300 Pull
4 x 25 Swim down center lane. Keep hands outside the line.
200-300 Kick
Main #1 (900)
3 x 100 Moderate pace. Rest 15-20 sec. Lane does not have to stay together.
Tell me your time after each 100 or remember and tell me at the end.
300 Swim. Try to maintain the pace from the 100s. Get time.
3 x 100 Moderate. Set interval for 15 sec. Use average from 300.
Main #2 (100-500)
(2-10) x 50 on interval for 15-20 sec rest on fast ones.
Odds are fast, evens are easy recovery. Choice.
Cool-Down
? x 25 easy
Thursday, Mar 11, Meter Pool
Warm-Up (700-1000)
200-300 Swim
200-300 Pull
4 x 25 Swim down center lane. Keep hands outside the line.
200-300 Kick
Main #1 (900)
3 x 100 Moderate pace. Rest 15-20 sec. Lane does not have to stay together.
Tell me your time after each 100 or remember and tell me at the end.
300 Swim. Try to maintain the pace from the 100s. Get time.
3 x 100 Moderate. Set interval for 15 sec. Use average from 300.
Main #2 (100-500)
(2-10) x 50 on interval for 15-20 sec rest on fast ones.
Odds are fast, evens are easy recovery. Choice.
Cool-Down
? x 25 easy
