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.
Friday, May 7, Meter Pool
Taper workout for me. I coached and then stayed to swim alone. I feel like I’m making progress with sprints.
Warm-Up (1000)
200 Free
200 Free D/S by 25
100 Free
200 Back and ***
200 Back and *** D/S by 25
100 Choice
Main (750)
Do the following 3 times: Back, ***, Free
250 (2 x 25 K, 2 x 25 P, 4 x 25 S, 50 Free easy)
Cool-Down
Easy swim
Friday, May 7, Meter Pool
Taper workout for me. I coached and then stayed to swim alone. I feel like I’m making progress with sprints.
Warm-Up (1000)
200 Free
200 Free D/S by 25
100 Free
200 Back and ***
200 Back and *** D/S by 25
100 Choice
Main (750)
Do the following 3 times: Back, ***, Free
250 (2 x 25 K, 2 x 25 P, 4 x 25 S, 50 Free easy)
Cool-Down
Easy swim