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, Aug 16, Meter Pool
Warm-Up (750-1200)
200-300 Swim, choice
150-300 (25K/25D/25S). Fins ok.
100 Backstroke (25K/25S). Fins.
200-300 Pull, free
100-200 (4-8) x 25. Free. 2 count/2 swim on center line/2 cnt/2 on line.
Main
Back or Free (no fins): (300-700)
100 (25 chg 3 w/ 3; 25 K w/ brd or streamline on bk; 2 x 25 sprint)
100-300 (2-6) x 50. 6: descend 1-3, 4-6; 4: descend 1-2, 3-4; 2: at 200 pace
100-300 Swim
Fly or Free (fins): (200)
50 as 2 x 25 K w/ brd
50 as 2 x 25. Fly: underwater recovery; Free: 1-arm, opp br
50 as 2 x 25 Count strokes
50 as 2 x 25 sprint
2 x 200 #1 Pull, #2 Swim (400)
Cool-Down (100-200)
(2-4) x 50 Easy
Monday, Aug 16, Meter Pool
Warm-Up (750-1200)
200-300 Swim, choice
150-300 (25K/25D/25S). Fins ok.
100 Backstroke (25K/25S). Fins.
200-300 Pull, free
100-200 (4-8) x 25. Free. 2 count/2 swim on center line/2 cnt/2 on line.
Main
Back or Free (no fins): (300-700)
100 (25 chg 3 w/ 3; 25 K w/ brd or streamline on bk; 2 x 25 sprint)
100-300 (2-6) x 50. 6: descend 1-3, 4-6; 4: descend 1-2, 3-4; 2: at 200 pace
100-300 Swim
Fly or Free (fins): (200)
50 as 2 x 25 K w/ brd
50 as 2 x 25. Fly: underwater recovery; Free: 1-arm, opp br
50 as 2 x 25 Count strokes
50 as 2 x 25 sprint
2 x 200 #1 Pull, #2 Swim (400)
Cool-Down (100-200)
(2-4) x 50 Easy