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, Taper
Warm-Up (700-1100)
•100-200 Free Swim
•200 Free, K/D by 50s
•100-200 Free Pull
•100-200 Swim, non-free, mix it up
•(3-4) x 50 Kick
•50-100 Pull
Main (600)
24 x 25 Make sure everyone gets 20 seconds rest
•6 are Kick 1/3, Sprint rest 25
•6 are Pull 1/3,Sprint rest of 25
•12 are Swim - odd sprint, even easy
Wednesday, May 5, Meter Pool, Taper
Warm-Up (700-1100)
•100-200 Free Swim
•200 Free, K/D by 50s
•100-200 Free Pull
•100-200 Swim, non-free, mix it up
•(3-4) x 50 Kick
•50-100 Pull
Main (600)
24 x 25 Make sure everyone gets 20 seconds rest
•6 are Kick 1/3, Sprint rest 25
•6 are Pull 1/3,Sprint rest of 25
•12 are Swim - odd sprint, even easy