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, Yard Pool
Warm-Up (800-1000)
200-300 Swim
300 (25 K/25D/25S), choice
200-300 Pull
100 Free – roll hips, extend, pause, catch.
Main (1600)
300 as 100 free/25 3R-3L/100 free/25 3R-3L/50 free
100 w/ good stroke, stroke, not all out
300 as 3 x 100 Pull, descend
100 w/ good stroke, not all out
300 as 50 catch-up /100 swim/50 almost catch-up/100 swim
100 w/ good stroke, not all out
300 as 3 x 100 stead pace
100 w/ good stroke, faster than other 100s
Cool-Down (400)
200 Kick
200 Swim
Monday, June 7, Yard Pool
Warm-Up (800-1000)
200-300 Swim
300 (25 K/25D/25S), choice
200-300 Pull
100 Free – roll hips, extend, pause, catch.
Main (1600)
300 as 100 free/25 3R-3L/100 free/25 3R-3L/50 free
100 w/ good stroke, stroke, not all out
300 as 3 x 100 Pull, descend
100 w/ good stroke, not all out
300 as 50 catch-up /100 swim/50 almost catch-up/100 swim
100 w/ good stroke, not all out
300 as 3 x 100 stead pace
100 w/ good stroke, faster than other 100s
Cool-Down (400)
200 Kick
200 Swim