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.
Warm-Up (800-1100)
200-300 Swim
300-400 as (6-8) x 50 Pull, free. Concentrate on technique.
200-300 (25 3R/3L, 25 swim), back or free. Fins ok.
100 Kick on back
Main 1 Backstroke and Freestyle (500)
50 Kick back on side
50 chg 6 (get on side!)
50 chg 6 w/ 3
~Fins off~
50 backstroke pull. Roll!
50 backstroke swim
50 Kick free on side
50 chg 6 (get on side!)
50 chg 6 w/ 3
~Fins off~
50 free pull. Roll!
50 free swim
Main 2 (800-1200)
2 x 50, 1 x 100
4 x 50, 1 x 200
4 x 50, 1 x 200, pull
2 x 50, 1 x 100
Cool-Down
Easy 200 swim
Warm-Up (800-1100)
200-300 Swim
300-400 as (6-8) x 50 Pull, free. Concentrate on technique.
200-300 (25 3R/3L, 25 swim), back or free. Fins ok.
100 Kick on back
Main 1 Backstroke and Freestyle (500)
50 Kick back on side
50 chg 6 (get on side!)
50 chg 6 w/ 3
~Fins off~
50 backstroke pull. Roll!
50 backstroke swim
50 Kick free on side
50 chg 6 (get on side!)
50 chg 6 w/ 3
~Fins off~
50 free pull. Roll!
50 free swim
Main 2 (800-1200)
2 x 50, 1 x 100
4 x 50, 1 x 200
4 x 50, 1 x 200, pull
2 x 50, 1 x 100
Cool-Down
Easy 200 swim