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 28, Meter Pool
Warm-Up (700-1300)
200-400 Swim, choice
300 Pull, free
200 Pull, choice
100 Pull, free, good effort
200-300 Drill/Swim by 25, choice
Main (1000-1200)
To be done twice:
4 x 25 Kick, fast
4 x 25 Drill
4 x 25 Pull, fast
2 x 25 Swim, fast
1 x 50 Taper group: fast. Others: establish good pace.
1 x 100 Taper: easy, recovery. Others: fast
1 x 100 Taper: skip this, do some turns. Others: easy, recovery
Cool-Down
Easy swim, if time
Wednesday, July 28, Meter Pool
Warm-Up (700-1300)
200-400 Swim, choice
300 Pull, free
200 Pull, choice
100 Pull, free, good effort
200-300 Drill/Swim by 25, choice
Main (1000-1200)
To be done twice:
4 x 25 Kick, fast
4 x 25 Drill
4 x 25 Pull, fast
2 x 25 Swim, fast
1 x 50 Taper group: fast. Others: establish good pace.
1 x 100 Taper: easy, recovery. Others: fast
1 x 100 Taper: skip this, do some turns. Others: easy, recovery
Cool-Down
Easy swim, if time