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, Yard Pool
Warm-Up (1000)
200-300 Swim, choice.
4 x 25 Swim down center line, do not let hands “touch” the line. Glide on each arm.
4 x 25 Count, choice.
200-300 Pull (at least 100 with paddles)
4 x 50 Choice. Streamline off each wall, kick to flags before using arms.
Main (1700)
1200 as 4 x (3 x 50 descend, 100 for time, 50 easy recovery)
500 Pull as 200-150-100-50 rest 15 after each part.
Cool-Down
Easy 100-200 swim
Wednesday, July 14, Yard Pool
Warm-Up (1000)
200-300 Swim, choice.
4 x 25 Swim down center line, do not let hands “touch” the line. Glide on each arm.
4 x 25 Count, choice.
200-300 Pull (at least 100 with paddles)
4 x 50 Choice. Streamline off each wall, kick to flags before using arms.
Main (1700)
1200 as 4 x (3 x 50 descend, 100 for time, 50 easy recovery)
500 Pull as 200-150-100-50 rest 15 after each part.
Cool-Down
Easy 100-200 swim