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 19, Meter Pool
Warm-Up (600-1300)
200-500 Swim
8 x 25 (#1 fast turn over, count; #2-4 reduce count by at least 1 each length). Repeat
(4-8) x 50 Drill/Swim. Interval for 10-15 sec rest.
100-200 Swim
Main (1200)
1st Set
100 Kick
200 Pull with paddles
100 Swim, get time
2nd Set
2 x 50 Kick
4 x 50 Pull (paddles optional)
2 x 50 Swim, get time
3rd Set
100 Kick
200 Pull without paddles
100 Swim, get time
Cool-Down (200)
4 x 50 easy
Monday, July 19, Meter Pool
Warm-Up (600-1300)
200-500 Swim
8 x 25 (#1 fast turn over, count; #2-4 reduce count by at least 1 each length). Repeat
(4-8) x 50 Drill/Swim. Interval for 10-15 sec rest.
100-200 Swim
Main (1200)
1st Set
100 Kick
200 Pull with paddles
100 Swim, get time
2nd Set
2 x 50 Kick
4 x 50 Pull (paddles optional)
2 x 50 Swim, get time
3rd Set
100 Kick
200 Pull without paddles
100 Swim, get time
Cool-Down (200)
4 x 50 easy