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 14, Yard Pool
Warm-Up (900-1200)
200 Swim, free
100 Pull, free
100 Kick, free
100 Kick, back
100 Pull, all back or mix back and free
100-200 Swim, all back, or mix back and free
50-100 Kick, ***
50-100 with fins. Pull *** with body dolphin, pull *** with free kick.
100-200 Swim. All *** or mix *** and free
Main (1500)
3 x 100 Swim free with fins
3 x 100 Pull free w/o paddles
3 x 100 Swim free
3 x 100 Pull free w/ paddles
3 x 100 Swim free
Cool-Down (100-400)
(2-8) x 50. Alternate d/s and swim.
Monday, June 14, Yard Pool
Warm-Up (900-1200)
200 Swim, free
100 Pull, free
100 Kick, free
100 Kick, back
100 Pull, all back or mix back and free
100-200 Swim, all back, or mix back and free
50-100 Kick, ***
50-100 with fins. Pull *** with body dolphin, pull *** with free kick.
100-200 Swim. All *** or mix *** and free
Main (1500)
3 x 100 Swim free with fins
3 x 100 Pull free w/o paddles
3 x 100 Swim free
3 x 100 Pull free w/ paddles
3 x 100 Swim free
Cool-Down (100-400)
(2-8) x 50. Alternate d/s and swim.