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 22, Yard Pool
Pool has been closed for yearly maintenance for 2 weeks. This is a long, slower workout to get started again. The fastest lane got through 3200, other lanes went 2800 or 2400.
400 (75 free swim/25 non-free or drill)
8 x 50 as 2 Kick free w/ brd; 2 kick back w/ arms extended; 4 kick/swim
Lv when 4th person touches.
400 Pull (200 free, 100 as 25 bk/25 fr, 100 free). Get lane together for each part.
4 x 75 as drill/swim/drill #1 Chg 6 w/3 bk or fr, #2 3R/3L bk or fr, #3 Chg 3 free, #4 FT drag
100 Swim (free or back, use hips)
4 x 100 Swim free. On 1:30, 1:50, 2:00, 2:05, 2:10
8 x 50 as 2 x (50 pull w/ paddles, 50 pull w/o paddles, 50 swim w/ paddles, 50 swim)
On :50 or :55, :55 or 1:00, 1:00, 1:05, 1:10 or 1:15
2 x 100 descend
4 x 50 descend 1-3, 4 easy
400 Easy swim
Mon, Mar 22, Yard Pool
Pool has been closed for yearly maintenance for 2 weeks. This is a long, slower workout to get started again. The fastest lane got through 3200, other lanes went 2800 or 2400.
400 (75 free swim/25 non-free or drill)
8 x 50 as 2 Kick free w/ brd; 2 kick back w/ arms extended; 4 kick/swim
Lv when 4th person touches.
400 Pull (200 free, 100 as 25 bk/25 fr, 100 free). Get lane together for each part.
4 x 75 as drill/swim/drill #1 Chg 6 w/3 bk or fr, #2 3R/3L bk or fr, #3 Chg 3 free, #4 FT drag
100 Swim (free or back, use hips)
4 x 100 Swim free. On 1:30, 1:50, 2:00, 2:05, 2:10
8 x 50 as 2 x (50 pull w/ paddles, 50 pull w/o paddles, 50 swim w/ paddles, 50 swim)
On :50 or :55, :55 or 1:00, 1:00, 1:05, 1:10 or 1:15
2 x 100 descend
4 x 50 descend 1-3, 4 easy
400 Easy swim
