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, Sept 1
Warm-Up (900)
100 Swim
100 Pull
100 Kick
200 Swim w/ fins
200 Kick with fins or 100-150 breaststroke kick
200 Pull
Main (1500)
(3-4) x 100 Free. Set interval for at least 15 sec rest.
2 x 100 Free. Don’t stay together, everyone rest 5-10 seconds.
12 x 50 (Descend 1-3 same stroke, #4 is easy choice.) x 3. Can change stroke for each set.
Set interval for non-free/choice for first 2 sets. Everyone do free on 3rd set.
12 x 25. (4 pull, 4 kick, 4 swim). #1 is brst, #2 is bck, #3 fr, #4 choice for pull, kick, swim
Rest 10 sec after each 25.
Cool-Down (100-300)
Easy 100 swim
Easy 200 pull if time
Wednesday, Sept 1
Warm-Up (900)
100 Swim
100 Pull
100 Kick
200 Swim w/ fins
200 Kick with fins or 100-150 breaststroke kick
200 Pull
Main (1500)
(3-4) x 100 Free. Set interval for at least 15 sec rest.
2 x 100 Free. Don’t stay together, everyone rest 5-10 seconds.
12 x 50 (Descend 1-3 same stroke, #4 is easy choice.) x 3. Can change stroke for each set.
Set interval for non-free/choice for first 2 sets. Everyone do free on 3rd set.
12 x 25. (4 pull, 4 kick, 4 swim). #1 is brst, #2 is bck, #3 fr, #4 choice for pull, kick, swim
Rest 10 sec after each 25.
Cool-Down (100-300)
Easy 100 swim
Easy 200 pull if time