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 30
Our usual pool for morning workouts is closed for maintenance. Two groups were meeting informally to swim together – one in a yard pool, one in meter pool. No coach on deck for this workout. I swam with them at the yard pool.
**If you come in late, don’t start at the beginning. Find out where your lane is and join in at that point. **
Warm-Up (650-1000)
200-300 Swim
150-300 (2 or 4) x (25K / 25 D/ 25 S). Choice
300-400 (6-8) x 50. Odds are kick; evens are swim. Choice.
Main (1600)
**Keeping an even pace. All free. Rest approximately 20 seconds between parts. Keep lane
together. Depending on time, you may not be able to finish. Do as much as you can. This
isn’t about speed, it’s about maintaining the correct technique.**
100 Swim
200 Swim
300 Swim
400 Pull
300 Swim
200 Swim
100 Swim
Cool-Down (100)
4 x 25 easy swim
Monday, Aug 30
Our usual pool for morning workouts is closed for maintenance. Two groups were meeting informally to swim together – one in a yard pool, one in meter pool. No coach on deck for this workout. I swam with them at the yard pool.
**If you come in late, don’t start at the beginning. Find out where your lane is and join in at that point. **
Warm-Up (650-1000)
200-300 Swim
150-300 (2 or 4) x (25K / 25 D/ 25 S). Choice
300-400 (6-8) x 50. Odds are kick; evens are swim. Choice.
Main (1600)
**Keeping an even pace. All free. Rest approximately 20 seconds between parts. Keep lane
together. Depending on time, you may not be able to finish. Do as much as you can. This
isn’t about speed, it’s about maintaining the correct technique.**
100 Swim
200 Swim
300 Swim
400 Pull
300 Swim
200 Swim
100 Swim
Cool-Down (100)
4 x 25 easy swim
