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 14, Meter Pool
Warm-Up (800-1000)
200 Swim
200 Pull, moderate
100 Swim
200 Pull, faster than 1st 200 Pull
100 no fins (25 chg 3 bk or fr / 25 c.u. fr or 25 br with 3 ct glide / 25 3R,3L bk, fly or fr / 25 swim choice)
200 Swim, choice
Main (1600)
400 Swim, long and smooth
2 x 50 easy
3 x 100 at same pace on 1:30, 1:45, 2:05, 2:15
2 x 50 easy
2 x 100 Swim, same pace or non-free
2 x 50 easy
200 Swim, same pace or non-free
2 x 50 easy
100 Swim, choice
Cool-Down (100-200)
Easy Pull or Swim
Friday, May 14, Meter Pool
Warm-Up (800-1000)
200 Swim
200 Pull, moderate
100 Swim
200 Pull, faster than 1st 200 Pull
100 no fins (25 chg 3 bk or fr / 25 c.u. fr or 25 br with 3 ct glide / 25 3R,3L bk, fly or fr / 25 swim choice)
200 Swim, choice
Main (1600)
400 Swim, long and smooth
2 x 50 easy
3 x 100 at same pace on 1:30, 1:45, 2:05, 2:15
2 x 50 easy
2 x 100 Swim, same pace or non-free
2 x 50 easy
200 Swim, same pace or non-free
2 x 50 easy
100 Swim, choice
Cool-Down (100-200)
Easy Pull or Swim