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 10, Meter Pool
Several swimmers participated in triathlons or a swim meet this weekend. Consequently, I am including a long warm-up.
Warm-Up (800-1100)
200-400 Swim
200-300 Pull
300 as 25K/25D/25S, choice
100 as 4 x 25 count strokes, choice
Main 1 (800-1300)
(6-10) x 50 at distance pace
(5-8) x 100 same pace
Main 2 (?)
All lanes: Fast 25s
Cool-Down
Easy swim
Monday, May 10, Meter Pool
Several swimmers participated in triathlons or a swim meet this weekend. Consequently, I am including a long warm-up.
Warm-Up (800-1100)
200-400 Swim
200-300 Pull
300 as 25K/25D/25S, choice
100 as 4 x 25 count strokes, choice
Main 1 (800-1300)
(6-10) x 50 at distance pace
(5-8) x 100 same pace
Main 2 (?)
All lanes: Fast 25s
Cool-Down
Easy swim