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, Yard Pool
Warm-Up (1000)
200-300 Swim
4 x 25 Swim, count. Rest 5-10.
4 x 25 Pull, count. Rest 5-10.
200 Pull. Long stroke.
200 Swim. Free, back, or combination. Streamline/kick off walls. No stroke before flags.
100 IM.
Main (1600)
4 x 100 #1 2 x (25 catch-up/25 swim) #2 Swim #3 Glide 2 #4 Swim
4 x 100 Pull #1-2 Long, #3-4 Faster
4 x 100 #1 2 x (25 3R/3L, 25 swim) #2 Swim #3 same as 1 #4 Swim
4 x 100 Swim
Cool-Down (200)
4 x 50 Easy
Wednesday, June 23, Yard Pool
Warm-Up (1000)
200-300 Swim
4 x 25 Swim, count. Rest 5-10.
4 x 25 Pull, count. Rest 5-10.
200 Pull. Long stroke.
200 Swim. Free, back, or combination. Streamline/kick off walls. No stroke before flags.
100 IM.
Main (1600)
4 x 100 #1 2 x (25 catch-up/25 swim) #2 Swim #3 Glide 2 #4 Swim
4 x 100 Pull #1-2 Long, #3-4 Faster
4 x 100 #1 2 x (25 3R/3L, 25 swim) #2 Swim #3 same as 1 #4 Swim
4 x 100 Swim
Cool-Down (200)
4 x 50 Easy
