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, July 12, Yard Pool
Warm-Up (1000)
100 Swim
100 Pull
200 Swim
200 Pull
~Fins Ok~
50 Chg 6 with 3 strokes, free
50 Swim free, with fins
50 Chg 6 w/ 3, back
50 Swim back, with fins
~Fins Off~
4 x 25 Breaststroke Pull-Out. Push off underwater. Streamline glide1,2,3.
Pull arms to side, glide 1, 2. Kick *** to surface as hands return to streamline position.
Swim back to other end, choice.
100 choice
Main (1600)
400 as (4 x 25, 2 x 50, 2 x 100 at comfortable pace.) Transition from warm-up to Main Set.
400 Swim. Get time. Figure pace per 100.
4 x 100 at pace above +15
8 x 50 as odds choice on ?, evens free on ?-5
Cool-Down
Pull 100-?
Monday, July 12, Yard Pool
Warm-Up (1000)
100 Swim
100 Pull
200 Swim
200 Pull
~Fins Ok~
50 Chg 6 with 3 strokes, free
50 Swim free, with fins
50 Chg 6 w/ 3, back
50 Swim back, with fins
~Fins Off~
4 x 25 Breaststroke Pull-Out. Push off underwater. Streamline glide1,2,3.
Pull arms to side, glide 1, 2. Kick *** to surface as hands return to streamline position.
Swim back to other end, choice.
100 choice
Main (1600)
400 as (4 x 25, 2 x 50, 2 x 100 at comfortable pace.) Transition from warm-up to Main Set.
400 Swim. Get time. Figure pace per 100.
4 x 100 at pace above +15
8 x 50 as odds choice on ?, evens free on ?-5
Cool-Down
Pull 100-?