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.
Wednesday, June 16, Yard Pool /Friday, June 18, Meter Pool
I wrote the workout for Wed night in the yard pool, but lightening closed the pool so I used the workout for
Friday morning.
Warm-Up (1000-1100)
300-400 Swim
~Fins OK~
100 Kick on side (50 Bk/50 Fr)
100 One-arm. 25 Rt only/25 Lft only. Count strokes
~Fins Off~
100 (25 catch-up/25 swim/25 almost c.u./25 swim)
(4-8) x 50, choice (:55, 1:00, 1:10, 1:20)
Main (1600)
~Fins ok~ Kicks are free w/ brd or backstroke.
4 x 100 25K/75S, 25S/25K/50S, 50S/25K/25S, 75S/25K. Kick changes each time.
~Fins off~
4 x 200. No paddles. 50S/150P, 50P/50S/100P, 100P/50S/50P, 150P/50S.
4 x 50. Choice. Descend 1-2, 3-4
4 x 25 Count strokes.
1 x 100. Pair off and count for each other.
Cool-Down (200)
2 x 25 Fast. Rest 10 seconds.
6 x 25 Easy.
Wednesday, June 16, Yard Pool /Friday, June 18, Meter Pool
I wrote the workout for Wed night in the yard pool, but lightening closed the pool so I used the workout for
Friday morning.
Warm-Up (1000-1100)
300-400 Swim
~Fins OK~
100 Kick on side (50 Bk/50 Fr)
100 One-arm. 25 Rt only/25 Lft only. Count strokes
~Fins Off~
100 (25 catch-up/25 swim/25 almost c.u./25 swim)
(4-8) x 50, choice (:55, 1:00, 1:10, 1:20)
Main (1600)
~Fins ok~ Kicks are free w/ brd or backstroke.
4 x 100 25K/75S, 25S/25K/50S, 50S/25K/25S, 75S/25K. Kick changes each time.
~Fins off~
4 x 200. No paddles. 50S/150P, 50P/50S/100P, 100P/50S/50P, 150P/50S.
4 x 50. Choice. Descend 1-2, 3-4
4 x 25 Count strokes.
1 x 100. Pair off and count for each other.
Cool-Down (200)
2 x 25 Fast. Rest 10 seconds.
6 x 25 Easy.