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 21, Meter Pool
Warm-Up (1100)
300 Swim
300 as 4 x (25K/25D/25S)
500 as 3 x (50 Swim/100 Pull) + 50 Swim. No paddles, continuous.
Main (1050)
300 as 12 x 25, fast. 4 are kick, 4 pull, 4 swim. I’ll start each lane.
50-100 Easy swim
200 as 4 x 50, free. Lanes 4-5 on 1:00; lanes 6-7 on 1:10; lane 8 2 x 50 on 2:00
50-100 Easy swim
150 as 3 x 50 choice (same stroke for all 3). Non-free for at least 25. Add 10 to interval.
50-100 Easy swim
100 as 2 x 50 choice. Do not have to be the same. Same interval.
Cool-Down (400)
100-200 Pull
100-200 Swim
Wednesday, July 21, Meter Pool
Warm-Up (1100)
300 Swim
300 as 4 x (25K/25D/25S)
500 as 3 x (50 Swim/100 Pull) + 50 Swim. No paddles, continuous.
Main (1050)
300 as 12 x 25, fast. 4 are kick, 4 pull, 4 swim. I’ll start each lane.
50-100 Easy swim
200 as 4 x 50, free. Lanes 4-5 on 1:00; lanes 6-7 on 1:10; lane 8 2 x 50 on 2:00
50-100 Easy swim
150 as 3 x 50 choice (same stroke for all 3). Non-free for at least 25. Add 10 to interval.
50-100 Easy swim
100 as 2 x 50 choice. Do not have to be the same. Same interval.
Cool-Down (400)
100-200 Pull
100-200 Swim
