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.
Saturday, July 31, Meter Pool
This is a taper workout that I did.
Warm-Up (1100)
200 Swim
200 Pull
200 Kick
500 (10 x 50) #1-6 D/S, #7-8 Kick 1st ½ of each length, swim rest, #9-10 Swim, build
Main (400)
200 (8 x 25 Swim, sprint.) Interval is not important; finding speed is.
200 (50 sprint, 100 easy, 50 sprint). Again, interval is not important. Rest as needed.
Cool-Down (100)
Easy 100 swim
Saturday, July 31, Meter Pool
This is a taper workout that I did.
Warm-Up (1100)
200 Swim
200 Pull
200 Kick
500 (10 x 50) #1-6 D/S, #7-8 Kick 1st ½ of each length, swim rest, #9-10 Swim, build
Main (400)
200 (8 x 25 Swim, sprint.) Interval is not important; finding speed is.
200 (50 sprint, 100 easy, 50 sprint). Again, interval is not important. Rest as needed.
Cool-Down (100)
Easy 100 swim