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, June 7, Meter Pool
Warm-Up (600-800)
200-300 Swim
200 Kick
200-300 Drill/Swim by 25s
Main 1 (600)
2 x (2x 100 Pull, 1 x 100 Swim). Comfortable interval. Today is recovery for triathletes.
Main 2 (600).
5 x 50 free at 200 pace. If you go non-free – go all 5 same stroke.
100 easy
5 x 50 choice. Same as above, can change stroke.
Cool-Down (500)
4 x 25, try one of each stroke?
300 easy pull
Easy 100 swim.
Monday, June 7, Meter Pool
Warm-Up (600-800)
200-300 Swim
200 Kick
200-300 Drill/Swim by 25s
Main 1 (600)
2 x (2x 100 Pull, 1 x 100 Swim). Comfortable interval. Today is recovery for triathletes.
Main 2 (600).
5 x 50 free at 200 pace. If you go non-free – go all 5 same stroke.
100 easy
5 x 50 choice. Same as above, can change stroke.
Cool-Down (500)
4 x 25, try one of each stroke?
300 easy pull
Easy 100 swim.