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.
Mon, Aug 30, Yard Pool
Warm-Up (650-1000)
This is the same warm-up as this morning.
200-300 Swim
150-300 (2 or 4) x (25K / 25D / 25S)
300-400 (6-8) x 50 Odd are kick; evens are swim.
Main (1200-1750)
4 x 50 Drill/Swim. ( #1-2 Chg 6; #3-4 Chg 6 with 3 strokes) Fins ok. (200)
4 x 50 Drill/Swim. Fins off. (#1-2 Catch-up, #3-4 Fingertip drag) (200)
(4-6) x 50 Swim (free) on: :50, :55, 1:00, 1:10, 1:20 (200-300)
(6-8) x 50 Pull (free). Think about long stroke. (300-400)
(4-6) x 50 Swim (free). (200-300)
(3 x 50) Backstroke. Drill/Swim. Fins ok. #1 chg 6, #2 chg 6 w/ 3, #3 chg 3 (150)
(2-4) x 50 Backstroke. Swim. Fins if needed. On: 1:00, 1:10, 1:20, 1:30 (100-200)
50 Swim choice
Cool-Down (150)
Easy swim
Mon, Aug 30, Yard Pool
Warm-Up (650-1000)
This is the same warm-up as this morning.
200-300 Swim
150-300 (2 or 4) x (25K / 25D / 25S)
300-400 (6-8) x 50 Odd are kick; evens are swim.
Main (1200-1750)
4 x 50 Drill/Swim. ( #1-2 Chg 6; #3-4 Chg 6 with 3 strokes) Fins ok. (200)
4 x 50 Drill/Swim. Fins off. (#1-2 Catch-up, #3-4 Fingertip drag) (200)
(4-6) x 50 Swim (free) on: :50, :55, 1:00, 1:10, 1:20 (200-300)
(6-8) x 50 Pull (free). Think about long stroke. (300-400)
(4-6) x 50 Swim (free). (200-300)
(3 x 50) Backstroke. Drill/Swim. Fins ok. #1 chg 6, #2 chg 6 w/ 3, #3 chg 3 (150)
(2-4) x 50 Backstroke. Swim. Fins if needed. On: 1:00, 1:10, 1:20, 1:30 (100-200)
50 Swim choice
Cool-Down (150)
Easy swim