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 21, Yard Pool
Warm-Up (1000)
200 Swim, free
200 Pull, free
200 Kick, free (100 on side, 100 w/ brd)
100 (with fins). 50 one arm, opp br / 50 swim
100 Swim (fins optional) 25 back / 25 free
200 Swim, choice
Main 1 (1400-1600)
3 x 50 Swim, free, glide 2
3 x 50 Pull, free, descend
2 x 50 Pull, free, fast
4 x 50 Drill/Swim (2 catch-up,2 ¾ catch-up)
6 x 50 Pull
8 x 50 Swim, odd choice, even free. Hold pace on evens.
(2-6) x 50, choice. Descend in groups of 2.
Main 2 (100-200)
Swim 100 or 200 at moderate pace, good stroke, choice
Cool-Down (100-200)
(4-8) x 25
Monday, June 21, Yard Pool
Warm-Up (1000)
200 Swim, free
200 Pull, free
200 Kick, free (100 on side, 100 w/ brd)
100 (with fins). 50 one arm, opp br / 50 swim
100 Swim (fins optional) 25 back / 25 free
200 Swim, choice
Main 1 (1400-1600)
3 x 50 Swim, free, glide 2
3 x 50 Pull, free, descend
2 x 50 Pull, free, fast
4 x 50 Drill/Swim (2 catch-up,2 ¾ catch-up)
6 x 50 Pull
8 x 50 Swim, odd choice, even free. Hold pace on evens.
(2-6) x 50, choice. Descend in groups of 2.
Main 2 (100-200)
Swim 100 or 200 at moderate pace, good stroke, choice
Cool-Down (100-200)
(4-8) x 25