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 14, Yard Pool
Warm-Up (600-900)
200-300 Swim
200 Pull
300 as 6 x 50. K/D, S/K, D/S, K/D, S/K, D/S
100 Swim, glide 2
Main (1500-1800)
Holding your pace:
600 as (100 swim, 200 pull, 200 swim, 100 pull)
600 as (100 pull, 200 swim, 200 pull, 100 swim)
Speed work:
300-600 as (1-2) x (2 x 50 descend, 1 x 100 fast, 1 x 100 easy/recovery)
Cool-Down (100-300)
Easy Swim
The fastest lane finished early and did 8 x 25 at the end.
Wednesday, Apr 14, Yard Pool
Warm-Up (600-900)
200-300 Swim
200 Pull
300 as 6 x 50. K/D, S/K, D/S, K/D, S/K, D/S
100 Swim, glide 2
Main (1500-1800)
Holding your pace:
600 as (100 swim, 200 pull, 200 swim, 100 pull)
600 as (100 pull, 200 swim, 200 pull, 100 swim)
Speed work:
300-600 as (1-2) x (2 x 50 descend, 1 x 100 fast, 1 x 100 easy/recovery)
Cool-Down (100-300)
Easy Swim
The fastest lane finished early and did 8 x 25 at the end.
