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.
Wed, Mar 31, Yard Pool
Warm-Up (600-900)
200 (25 catch-up/75 swim)
200 Glide2. New term: when hand enters and you extend your arm, count to 2 before starting pull.
4 x 25 Head lower than usual. Keep one eye in the water on breath.
100 (25 breathe on right only / 25 left only / 50 every 3 or 4)
(2-6) x 50 (#1-#3 25 non/25 choice, #4-#6 choice). Go on 4th.
Main (1800)
4 x 75 Kick Go on 4th. Fins ok.
4 x 75 Pull. 1:05 or 1:10, 1:15 or 1:20, 1:30, 1:40, 1:50
4 x 75 Swim. Same intervals.
4 x 75 D/S/D. Add 5-10 to interval.
Drills: #1 3R/3L, #2 FT drag, #3 Glide2, #4 almost c.u.
4 x 75 Pull. Same as earlier.
4 x 75 Swim . Same
Cool-Down (300)
Easy Swim.
Wed, Mar 31, Yard Pool
Warm-Up (600-900)
200 (25 catch-up/75 swim)
200 Glide2. New term: when hand enters and you extend your arm, count to 2 before starting pull.
4 x 25 Head lower than usual. Keep one eye in the water on breath.
100 (25 breathe on right only / 25 left only / 50 every 3 or 4)
(2-6) x 50 (#1-#3 25 non/25 choice, #4-#6 choice). Go on 4th.
Main (1800)
4 x 75 Kick Go on 4th. Fins ok.
4 x 75 Pull. 1:05 or 1:10, 1:15 or 1:20, 1:30, 1:40, 1:50
4 x 75 Swim. Same intervals.
4 x 75 D/S/D. Add 5-10 to interval.
Drills: #1 3R/3L, #2 FT drag, #3 Glide2, #4 almost c.u.
4 x 75 Pull. Same as earlier.
4 x 75 Swim . Same
Cool-Down (300)
Easy Swim.