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, Yard Pool
Warm-Up (700-1000)
200-400 Swim
100 free, count strokes (25 catch-up, 25 chg 3 with 3, 25 almost c.u., swim)
100 choice, streamline off wall, kick to flags
100 streamline, kick to flags, count strokes (50 free/50 choice)
200-300 swim, remember all of above
Main (1100-2000)
10 x 50 (#1-4 drill/swim, #5-10 swim)
(8-10) x 100 (odd non-free or 25 drill/25 swim; even free). Drills are c.u. or 4R-4L)
Intervals: 1:40/1:25, 1:55/1:40, 2:05/1:55, 2:20/2:10
(4-10) x 50 Pull on :45, :55, 1:00, 1:10
Cool-Down
Easy Swim
Monday, July 19, Yard Pool
Warm-Up (700-1000)
200-400 Swim
100 free, count strokes (25 catch-up, 25 chg 3 with 3, 25 almost c.u., swim)
100 choice, streamline off wall, kick to flags
100 streamline, kick to flags, count strokes (50 free/50 choice)
200-300 swim, remember all of above
Main (1100-2000)
10 x 50 (#1-4 drill/swim, #5-10 swim)
(8-10) x 100 (odd non-free or 25 drill/25 swim; even free). Drills are c.u. or 4R-4L)
Intervals: 1:40/1:25, 1:55/1:40, 2:05/1:55, 2:20/2:10
(4-10) x 50 Pull on :45, :55, 1:00, 1:10
Cool-Down
Easy Swim
