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.
Wednesday, Mar 24, Yard Pool
Warm-Up (1000)
200 Swim, free
200 Pull
200 Swim, free
200 2 x (50 K on side, free, head in water / 50 chg 3, rotate hips)
200 Pull
Main (1500)
10 x 100 on 1:25, 1:30, 1:50, 2:10, 2:10
10 x 50 (1-2 D/S non-free, 3-4 D/S choice, 5-10 Swim, choice). Lv on 4th touch.
Cool Down (100-500)
100-200 Pull
100-200 Swim
100 Choice pull or swim
I stopped everyone with a few minutes to go and had a contest of pushing off and gliding with no kick or pull. After several attempts we got some good distance. Streamlining improved.
Wednesday, Mar 24, Yard Pool
Warm-Up (1000)
200 Swim, free
200 Pull
200 Swim, free
200 2 x (50 K on side, free, head in water / 50 chg 3, rotate hips)
200 Pull
Main (1500)
10 x 100 on 1:25, 1:30, 1:50, 2:10, 2:10
10 x 50 (1-2 D/S non-free, 3-4 D/S choice, 5-10 Swim, choice). Lv on 4th touch.
Cool Down (100-500)
100-200 Pull
100-200 Swim
100 Choice pull or swim
I stopped everyone with a few minutes to go and had a contest of pushing off and gliding with no kick or pull. After several attempts we got some good distance. Streamlining improved.