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, May 5, Meter Pool
I had two workouts today. This one is for distance/conditioning. The next one is a taper workout for those going to the state Sr Games and to Atlanta.
Warm-Up (800)
300 Free Swim
200 Free, K/D by 50s
200 Free Pull
100 as 25 non/25 free
Main (1600-2000)
4 x 25 Count strokes, 5-10 seconds rest.
4 x 50 Descend 1-2, 3-4. On :55, 1:00, 1:10.
3 x 100 Pull on 1:40, 1:50, 2:10.
4 x 100 Swim, steady pace, good effort.
100 D/S by 25
200 Swim, good effort.
6 x 50. Descend 1-3, 4-6.
2 x 200 #1 Pull (fast), #2 Swim (relaxed, long stroke)
Wednesday, May 5, Meter Pool
I had two workouts today. This one is for distance/conditioning. The next one is a taper workout for those going to the state Sr Games and to Atlanta.
Warm-Up (800)
300 Free Swim
200 Free, K/D by 50s
200 Free Pull
100 as 25 non/25 free
Main (1600-2000)
4 x 25 Count strokes, 5-10 seconds rest.
4 x 50 Descend 1-2, 3-4. On :55, 1:00, 1:10.
3 x 100 Pull on 1:40, 1:50, 2:10.
4 x 100 Swim, steady pace, good effort.
100 D/S by 25
200 Swim, good effort.
6 x 50. Descend 1-3, 4-6.
2 x 200 #1 Pull (fast), #2 Swim (relaxed, long stroke)
