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 23, Meter Pool
Warm-Up (900)
100 Swim
200 Pull
100 Swim
200 as 2 x (25 K on side, chg 6, chg 6 w/ 3, swim)
100 as 2 x (25 catch-up, 25 swim)
200 Swim
Lanes 4-6
Main (1600)
400 Swim, get your time
200 Pull
200 Swim, should be ½ time of 400
4 x 100 Odd kick, even swim (w/ fins)
8 x 50 as 2 x (#1 non-free or 3R/3L, #2-4 descend)
Lanes 7-8
Main (1000-1200)
200 Swim, non-free
200 Pull, free
100 Swim, different stroke than 200
3 x 100 Odd kick, even swim
(4-8) x 50 as (1-2) x (#1 D/S, #2-4 descend)
Cool-Down (100-300)
100-300 Pull or Swim
Wednesday, June 23, Meter Pool
Warm-Up (900)
100 Swim
200 Pull
100 Swim
200 as 2 x (25 K on side, chg 6, chg 6 w/ 3, swim)
100 as 2 x (25 catch-up, 25 swim)
200 Swim
Lanes 4-6
Main (1600)
400 Swim, get your time
200 Pull
200 Swim, should be ½ time of 400
4 x 100 Odd kick, even swim (w/ fins)
8 x 50 as 2 x (#1 non-free or 3R/3L, #2-4 descend)
Lanes 7-8
Main (1000-1200)
200 Swim, non-free
200 Pull, free
100 Swim, different stroke than 200
3 x 100 Odd kick, even swim
(4-8) x 50 as (1-2) x (#1 D/S, #2-4 descend)
Cool-Down (100-300)
100-300 Pull or Swim
