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.
Saturday, Apr 3, Yard Pool
This is the workout I did this morning. I definitely needed some stroke work to prepare for Zones.
Warm-up (1000)
200 Swim
200 Pull
200 Kick
200 Drill/Swim by 25s (IM?)
200 Swim
Main (1400)
8 x 100. Odd are non-free on 2:15. Even are free on 2:00
200 Pull, easy
8 x 50. Odd are fast; even are easy/recovery
Cool-Down (100)
Easy swim
Saturday, Apr 3, Yard Pool
This is the workout I did this morning. I definitely needed some stroke work to prepare for Zones.
Warm-up (1000)
200 Swim
200 Pull
200 Kick
200 Drill/Swim by 25s (IM?)
200 Swim
Main (1400)
8 x 100. Odd are non-free on 2:15. Even are free on 2:00
200 Pull, easy
8 x 50. Odd are fast; even are easy/recovery
Cool-Down (100)
Easy swim