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, July 14, Meter Pool
Warm-Up (1200-1500)
100-200 Swim
6 x 100 (#1 Swim, #2 D/S by 25, #3 Swim, #4 Pull no paddles, #5 Pull w/ paddles, #6 Swim)
~Fins ok~
100 w/ paddles (and fins). 25 L arm only/ 25 R arm only/ 25 3R-3L / 25 3R-3-3L
300 (fins ok, no paddles). 50K on side / 25 chg 6/25 chg 6 with 3 / 50 swim. Repeat back.
100 (25 fly/25 back. Take fins off. 25 ***/25 free)
100-200 Choice
Main (1250)
Each 50 in set is the same stroke or combination.
(2-5) x (50 kick, 50 drill, 50 pull, 50 swim fast, 50 easy free)
Cool-Down (100-300)
Easy swim or pull
Wednesday, July 14, Meter Pool
Warm-Up (1200-1500)
100-200 Swim
6 x 100 (#1 Swim, #2 D/S by 25, #3 Swim, #4 Pull no paddles, #5 Pull w/ paddles, #6 Swim)
~Fins ok~
100 w/ paddles (and fins). 25 L arm only/ 25 R arm only/ 25 3R-3L / 25 3R-3-3L
300 (fins ok, no paddles). 50K on side / 25 chg 6/25 chg 6 with 3 / 50 swim. Repeat back.
100 (25 fly/25 back. Take fins off. 25 ***/25 free)
100-200 Choice
Main (1250)
Each 50 in set is the same stroke or combination.
(2-5) x (50 kick, 50 drill, 50 pull, 50 swim fast, 50 easy free)
Cool-Down (100-300)
Easy swim or pull
