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, Yard Pool
Warm-Up (800-1000)
•300-400 Choice, mix it up
•(2-3) x 100 IM. #1 drill, #2 Swim (fly, back, ***, free), #3 Swim reverse (fr, br, bk, fly)
•6 x 50 Drill/Swim. Choice stroke and drill.
Main (1200-1800)
3 x 100 on 1:25, 1:35, 1:55, 2:00, 2:20
300 Swim
3 x 100 on 1:20, 1:30, 1:50, 1:55, 2:15
300 Swim
3 x 100 Pull
300 Pull
If time, 8 x 25. Odd sprint, even easy
Cool-Down (100-300)
Easy Swim
Monday, May 10, Yard Pool
Warm-Up (800-1000)
•300-400 Choice, mix it up
•(2-3) x 100 IM. #1 drill, #2 Swim (fly, back, ***, free), #3 Swim reverse (fr, br, bk, fly)
•6 x 50 Drill/Swim. Choice stroke and drill.
Main (1200-1800)
3 x 100 on 1:25, 1:35, 1:55, 2:00, 2:20
300 Swim
3 x 100 on 1:20, 1:30, 1:50, 1:55, 2:15
300 Swim
3 x 100 Pull
300 Pull
If time, 8 x 25. Odd sprint, even easy
Cool-Down (100-300)
Easy Swim