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, Apr 7, Yard pool
Warm-Up (1400-1600)
200-300 Swim, choice
4 x 50 Pull, descend on :50, :55, 1:00, 1:05, 1:10
3 x 100 Kick on 2:00-2:10, 2:05-2:10, 2:10-2:15, 2:15, 2:20
200 Swim, free, Glide 2, think about entry/catch
3 x 100 Pull on 1:30, 1:50, 2:00, 2:10, 2:15
4 x 50 Kick on 1:00-1:05, 1:10-1:15, 1:15-1:20
100 Easy swim, choice
Main (1000)
4 x 100 swim on 1:25, 1:45, 2:00, 2:10, 2:15
3 x 100 swim on 1:20, 1:40, 1:55, 2:05, 2:10
2 x 100 swim on 1:15, 1:5, 1:50, 2:00, 2:05
1 x 100 swim, fast
Cool-Down (200-400)
4 x 50, drill/swim, at least one non-free
200 easy swim
Wednesday, Apr 7, Yard pool
Warm-Up (1400-1600)
200-300 Swim, choice
4 x 50 Pull, descend on :50, :55, 1:00, 1:05, 1:10
3 x 100 Kick on 2:00-2:10, 2:05-2:10, 2:10-2:15, 2:15, 2:20
200 Swim, free, Glide 2, think about entry/catch
3 x 100 Pull on 1:30, 1:50, 2:00, 2:10, 2:15
4 x 50 Kick on 1:00-1:05, 1:10-1:15, 1:15-1:20
100 Easy swim, choice
Main (1000)
4 x 100 swim on 1:25, 1:45, 2:00, 2:10, 2:15
3 x 100 swim on 1:20, 1:40, 1:55, 2:05, 2:10
2 x 100 swim on 1:15, 1:5, 1:50, 2:00, 2:05
1 x 100 swim, fast
Cool-Down (200-400)
4 x 50, drill/swim, at least one non-free
200 easy swim
