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, Yard Pool
Warm-Up (1000)
400 (100 S / 50 D / 100 S/ 50 D / 100 S)
4 x 25 Swim down center line, wide entry, do not “touch” the line.
2 x 50 Swim free. Enter wide, extend, pause, pull with elbows up.
50 Chg 6 free
50 Chg 6 with 3 strokes, free
100 Swim free, use hips to rotate
100 Back (25 Chg 6 / 25 Chg 6 with 3 / 50 Swim)
100 Swim Choice. At least 1 x 25 non-free.
Main 1 (1200)
200 Get time. Moderate. Figure 100 average.
4 x 100 maintaining same average/100
200 Pull. Get time.
4 x 100 Pull. Maintain average.
Main 2 (200-800)
(4-16) x 50. Do in groups of 4: descend 1-3 (same stroke), #4 easy recovery.
Cool-Down
Easy Swim.
Wednesday, May 5, Yard Pool
Warm-Up (1000)
400 (100 S / 50 D / 100 S/ 50 D / 100 S)
4 x 25 Swim down center line, wide entry, do not “touch” the line.
2 x 50 Swim free. Enter wide, extend, pause, pull with elbows up.
50 Chg 6 free
50 Chg 6 with 3 strokes, free
100 Swim free, use hips to rotate
100 Back (25 Chg 6 / 25 Chg 6 with 3 / 50 Swim)
100 Swim Choice. At least 1 x 25 non-free.
Main 1 (1200)
200 Get time. Moderate. Figure 100 average.
4 x 100 maintaining same average/100
200 Pull. Get time.
4 x 100 Pull. Maintain average.
Main 2 (200-800)
(4-16) x 50. Do in groups of 4: descend 1-3 (same stroke), #4 easy recovery.
Cool-Down
Easy Swim.