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.
Friday, June 11, Meter Pool
This is an adaptation of the workout the evening group did on Monday.
Warm-Up (700-900)
200-300 Swim
300 (25 K/25D/25S), choice
200-300 Pull
Main (1600)
300 as 6 x 50 (25 3R-3L/25 swim). Interval for 10-15 sec rest.
100 w/ good stroke, not all out (choice)
300 as 3 x 100 Pull, descend
100 w/ good stroke, not all out (choice)
300 as 50 c.u./100 swim/50 ¾ c.u./100 swim
100 w/ good stroke, not all out (choice)
300 as 3 x 100 steady pace
100 w/ good stroke, faster than other 100s (choice)
Cool-Down (400)
200 Kick
200 Swim
Friday, June 11, Meter Pool
This is an adaptation of the workout the evening group did on Monday.
Warm-Up (700-900)
200-300 Swim
300 (25 K/25D/25S), choice
200-300 Pull
Main (1600)
300 as 6 x 50 (25 3R-3L/25 swim). Interval for 10-15 sec rest.
100 w/ good stroke, not all out (choice)
300 as 3 x 100 Pull, descend
100 w/ good stroke, not all out (choice)
300 as 50 c.u./100 swim/50 ¾ c.u./100 swim
100 w/ good stroke, not all out (choice)
300 as 3 x 100 steady pace
100 w/ good stroke, faster than other 100s (choice)
Cool-Down (400)
200 Kick
200 Swim