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, May 3, Yard Pool
Warm-Up (1000)
300-400 Swim
Fins optional. Paddles
100 as 25 Rt only/25 Lft only. Be conscious of where your hand is going.
100 Swim. Count strokes each length.
100 Pull. No paddles, count strokes each length.
4 x 75 as 25 long and strong/25 build/25 sprint. Rest 15 seconds after each 75.
Main (1800)
300 as 50 Kick (free or back)/50 Drill (3R-3L, FT drag, chg 3 w/3)
300 Swim
300 Pull
200 as 25 drill/25 swim. Choice.
200 Pull
200 Swim
3 x 100 on 1:20, 1:30, 1:50, 2:00 or 2:05, 2:20 (Pull, Swim, Swim)
Cool-Down (200)
Easy 200
Monday, May 3, Yard Pool
Warm-Up (1000)
300-400 Swim
Fins optional. Paddles
100 as 25 Rt only/25 Lft only. Be conscious of where your hand is going.
100 Swim. Count strokes each length.
100 Pull. No paddles, count strokes each length.
4 x 75 as 25 long and strong/25 build/25 sprint. Rest 15 seconds after each 75.
Main (1800)
300 as 50 Kick (free or back)/50 Drill (3R-3L, FT drag, chg 3 w/3)
300 Swim
300 Pull
200 as 25 drill/25 swim. Choice.
200 Pull
200 Swim
3 x 100 on 1:20, 1:30, 1:50, 2:00 or 2:05, 2:20 (Pull, Swim, Swim)
Cool-Down (200)
Easy 200
