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.
Monday, Mar 15, Meter Pool
Warm-Up (800)
100-200 Swim
4 x 25 pull (no paddles) count strokes
4 x 25 pull w/paddles, count
4 x 25 swim, count, choice
200 drill, fins ok, back or free. Chg 6, chg 6 w/3, chg 3, chg 3 w/3. Use hips to turn.
100 swim, bk or fr, over-emphasize roll
Main (1600)
16 x 25 1-8 Kick, 9-16 Swim
8 x 50 (1-4 choice on 1:00, 1:10, 1:20, 1:20, 1:45; 5-8 free on :50, 1:00, 1:10, 1:30)
4 x 100 1-3 Pull on 1:30, 1:50, 2:05, 2:15, 2:45; 4-Swim, choice
2 x 200 1-Pull, 2-Swim free or alt non free/free
Cool-Down
(100-400)
Monday, Mar 15, Meter Pool
Warm-Up (800)
100-200 Swim
4 x 25 pull (no paddles) count strokes
4 x 25 pull w/paddles, count
4 x 25 swim, count, choice
200 drill, fins ok, back or free. Chg 6, chg 6 w/3, chg 3, chg 3 w/3. Use hips to turn.
100 swim, bk or fr, over-emphasize roll
Main (1600)
16 x 25 1-8 Kick, 9-16 Swim
8 x 50 (1-4 choice on 1:00, 1:10, 1:20, 1:20, 1:45; 5-8 free on :50, 1:00, 1:10, 1:30)
4 x 100 1-3 Pull on 1:30, 1:50, 2:05, 2:15, 2:45; 4-Swim, choice
2 x 200 1-Pull, 2-Swim free or alt non free/free
Cool-Down
(100-400)