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.
Wed, May 12, Meter Pool
Warm-Up (1200)
100 Swim
200 Pull
300 D/S by 50
300 K/S by 50 (fins ok)
200 Pull
100 Swim
Main (1500)
8 x 75 (2 as K/D/S, 2 as S/D/S, 2 as Pull, 2 as Swim) on 1:15, 1:20 or 1:25, 1:30, 1:40
200 Swim Moderate
10 x 50 (2 Count, 2 Glide2, 3 Pull, 3 Swim) on :55, 1:05, 1:15
2 x 100 Descend
If time, 8 x 25 (odd fast, even easy)
Cool-Down
Easy Swim
Wed, May 12, Meter Pool
Warm-Up (1200)
100 Swim
200 Pull
300 D/S by 50
300 K/S by 50 (fins ok)
200 Pull
100 Swim
Main (1500)
8 x 75 (2 as K/D/S, 2 as S/D/S, 2 as Pull, 2 as Swim) on 1:15, 1:20 or 1:25, 1:30, 1:40
200 Swim Moderate
10 x 50 (2 Count, 2 Glide2, 3 Pull, 3 Swim) on :55, 1:05, 1:15
2 x 100 Descend
If time, 8 x 25 (odd fast, even easy)
Cool-Down
Easy Swim
