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 21, Yard Pool
Warm-Up (800)
200 Swim
100 Kick
100 Swim, keep fins on. Choice.
100 Kick
200 Pull
100 Swim, free. Long stroke, extend and roll.
Main (1200-2000)
▪8 x 50. Odds are choice. Evens are free.
On :50/:45, :55/:50, 1:10/:55, 1:15/1:00, 1:20/1:10
▪2 x 200. #1 swim, #2 pull.
▪4 x 100 on 1:20 or 1:25, 1:35, 1:55, 1:55-2:05, 2:10. #1-3 are free, #4 is choice.
▪400 Swim as 100 free/50 non/100 free/50 non/100 free
▪16 x 25 choice. Go when 4th person finishes.
Lanes 4 and 5 finished with time to:
1 x 50 on 1:00
1 x 100 on 2:00
1 x 50 on 1:00
Cool-Down (100-200)
Easy swim or pull.
Wednesday, Apr 21, Yard Pool
Warm-Up (800)
200 Swim
100 Kick
100 Swim, keep fins on. Choice.
100 Kick
200 Pull
100 Swim, free. Long stroke, extend and roll.
Main (1200-2000)
▪8 x 50. Odds are choice. Evens are free.
On :50/:45, :55/:50, 1:10/:55, 1:15/1:00, 1:20/1:10
▪2 x 200. #1 swim, #2 pull.
▪4 x 100 on 1:20 or 1:25, 1:35, 1:55, 1:55-2:05, 2:10. #1-3 are free, #4 is choice.
▪400 Swim as 100 free/50 non/100 free/50 non/100 free
▪16 x 25 choice. Go when 4th person finishes.
Lanes 4 and 5 finished with time to:
1 x 50 on 1:00
1 x 100 on 2:00
1 x 50 on 1:00
Cool-Down (100-200)
Easy swim or pull.