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 17, Meter Pool
Warm-Up (800-1000)
300 Swim (100 free/50 non-free) x 2
(1-2) x 200 Pull (75 free/25 non-free)
100 free, glide2
100 count strokes
2 x 50 descend, rest 10
Main 1 (500)
(2-4) x 25 kick ***
(1-2) x 50 *** pull w/ butterfly kick
(2-4) x 25 pull *** (1 in sitting position, others in prone, streamline position)
2 x 25 swim br with long glide
(1-3) x 50 good effort, ***
Main 2 (600-900)
2 x 100 descend on 1:30, 1:50, 2:05, 2:20
1 x 100 easy, recovery
Repeat 3 x 100 pull
Repeat 3 x 100 swim
Cool-Down (100-300)
(2-6) x 50
Monday, May 17, Meter Pool
Warm-Up (800-1000)
300 Swim (100 free/50 non-free) x 2
(1-2) x 200 Pull (75 free/25 non-free)
100 free, glide2
100 count strokes
2 x 50 descend, rest 10
Main 1 (500)
(2-4) x 25 kick ***
(1-2) x 50 *** pull w/ butterfly kick
(2-4) x 25 pull *** (1 in sitting position, others in prone, streamline position)
2 x 25 swim br with long glide
(1-3) x 50 good effort, ***
Main 2 (600-900)
2 x 100 descend on 1:30, 1:50, 2:05, 2:20
1 x 100 easy, recovery
Repeat 3 x 100 pull
Repeat 3 x 100 swim
Cool-Down (100-300)
(2-6) x 50
