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.
Monday, Apr 19, Meter Pool
Warm-Up (500-900)
100-200 Swim
100-200 Kick
100-200 Pull
100-200 Drill/Swim by 25
4 x 25 Count strokes
Main (800-1600)
Lanes 4-5: 4 x 100 free on 1:45, 1:55
Lane 6: 2 x 100 free on 2:05
Lane 7-8: 1 x 100 free
▪Two times the following:
4 x 25 on :40, :45, :50, lanes 7-8 on :55
2 x 50 on :55, 1:00,1:05, lanes 7-8 on 1:45
50-100 kick
50-100 pull
▪2 x 100 free same interval as above.
Lane 4: 4 x 100 if time
Lanes 7-8: 1 x 100 free
Cool-Down (100-300)
Easy swim
Monday, Apr 19, Meter Pool
Warm-Up (500-900)
100-200 Swim
100-200 Kick
100-200 Pull
100-200 Drill/Swim by 25
4 x 25 Count strokes
Main (800-1600)
Lanes 4-5: 4 x 100 free on 1:45, 1:55
Lane 6: 2 x 100 free on 2:05
Lane 7-8: 1 x 100 free
▪Two times the following:
4 x 25 on :40, :45, :50, lanes 7-8 on :55
2 x 50 on :55, 1:00,1:05, lanes 7-8 on 1:45
50-100 kick
50-100 pull
▪2 x 100 free same interval as above.
Lane 4: 4 x 100 if time
Lanes 7-8: 1 x 100 free
Cool-Down (100-300)
Easy swim