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.
Wednesday, May 19, Yard Pool
Warm-Up (800-1000)
300-400 Swim
200-300 as (50 3Rt/3Lft, 50 Swim)
200 as (25 finger-tip drag, 25 swim)
100 Swim, “perfect” stroke
Main (1200-1800)
▪(4-6) x 100 Swim on 1:20, 1:30, 1:50, 2:00, 2:20 Adjust interval if necessary.
~rest 30 sec~
▪(4-6) x 100 Pull, same interval
~rest 30 sec~
▪(4-6) x 100 Swim, same interval or can adjust ±5 sec.
Cool-Down (100-300)
Easy swim.
Wednesday, May 19, Yard Pool
Warm-Up (800-1000)
300-400 Swim
200-300 as (50 3Rt/3Lft, 50 Swim)
200 as (25 finger-tip drag, 25 swim)
100 Swim, “perfect” stroke
Main (1200-1800)
▪(4-6) x 100 Swim on 1:20, 1:30, 1:50, 2:00, 2:20 Adjust interval if necessary.
~rest 30 sec~
▪(4-6) x 100 Pull, same interval
~rest 30 sec~
▪(4-6) x 100 Swim, same interval or can adjust ±5 sec.
Cool-Down (100-300)
Easy swim.
