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 26, Yard Pool
Warm-Up (550-800)
200-300 Swim
200 Count strokes (2 x 25, 3 x 50). Use hips, extend.
150-300 as (1-2) x (25-50-50-25). Rest 10-15 sec. Long stroke, check time on 50s.
Main 1 (broken 1650)
4 x 100 Establish pace for mile swim.
300 Pull
300 Swim
4 x 50 Same pace as 100s above
Maintain pace for:
200 Swim
150 Swim
100 Swm
Main 2 (200-600)
Easy 200 Pull, recovery
2 x 200 Pull, descend
Cool-Down (100-200)
Easy swim
Wednesday, May 26, Yard Pool
Warm-Up (550-800)
200-300 Swim
200 Count strokes (2 x 25, 3 x 50). Use hips, extend.
150-300 as (1-2) x (25-50-50-25). Rest 10-15 sec. Long stroke, check time on 50s.
Main 1 (broken 1650)
4 x 100 Establish pace for mile swim.
300 Pull
300 Swim
4 x 50 Same pace as 100s above
Maintain pace for:
200 Swim
150 Swim
100 Swm
Main 2 (200-600)
Easy 200 Pull, recovery
2 x 200 Pull, descend
Cool-Down (100-200)
Easy swim
