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.
Wed, Sept 8
Warm-Up (1000)
200 Swim, free
100 Swim, 25 non-free/25 free
200 Pull, free
100 Pull, 25 non/25 fr
300 Kick (100 free/fly, 100 back, 100 ***)
100 Swim, choice
Main
The twelve 100s below are not about speed. The purpose is to experience muscle fatigue and keep going. (1200)
3 x 100 Free, swim. Interval for 15 sec rest
2 x 100 Pull. Same interval.
2 x 100 Kick.
2 x 100 Swim
1 x 100 Pull
1 x 100 Kick
1 x 100 Swim
(4-8) x 50. Do in groups of 2 x 50, one stroke for both. Can change stroke after each group of 2. Do at least one set non-free and one set free. Set interval for 10-15 sec rest. (200-400)
Cool-Down (100)
Easy 100 swim
Wed, Sept 8
Warm-Up (1000)
200 Swim, free
100 Swim, 25 non-free/25 free
200 Pull, free
100 Pull, 25 non/25 fr
300 Kick (100 free/fly, 100 back, 100 ***)
100 Swim, choice
Main
The twelve 100s below are not about speed. The purpose is to experience muscle fatigue and keep going. (1200)
3 x 100 Free, swim. Interval for 15 sec rest
2 x 100 Pull. Same interval.
2 x 100 Kick.
2 x 100 Swim
1 x 100 Pull
1 x 100 Kick
1 x 100 Swim
(4-8) x 50. Do in groups of 2 x 50, one stroke for both. Can change stroke after each group of 2. Do at least one set non-free and one set free. Set interval for 10-15 sec rest. (200-400)
Cool-Down (100)
Easy 100 swim