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.
Sat, Sept 4, Yard Pool
I swam alone yesterday due to wind and rain from hurricane in the morning. I expect to swim alone again today, so am making the workout a little shorter (hoping I will do it all).
Warm-Up (8 x 100)
1. Free
2. 25 non-free/25 free
3. Pull free
4. Pull 25 non/25 fr
5. Kick free/fly
6. Kick back
7. Kick ***
8. Swim choice
Main (12 x 100)
4 x 100 swim
4 x 100 pull
4 x (50 pull/50 swim)
Sat, Sept 4, Yard Pool
I swam alone yesterday due to wind and rain from hurricane in the morning. I expect to swim alone again today, so am making the workout a little shorter (hoping I will do it all).
Warm-Up (8 x 100)
1. Free
2. 25 non-free/25 free
3. Pull free
4. Pull 25 non/25 fr
5. Kick free/fly
6. Kick back
7. Kick ***
8. Swim choice
Main (12 x 100)
4 x 100 swim
4 x 100 pull
4 x (50 pull/50 swim)