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, Sept 13
Warm-Up (1000)
200 free swim
200 swim (50 choice/50 free)
300 pull. Start slowly and build so that last 100 is at a good pace.
200 kick, choice
100 swim
Main (1350-1500)
4 x 50 Free. Get correct pace. Interval for 10 sec rest
10 x 100 free on interval for no less than 10 sec and no more than 20 sec rest (10 ≤ rest ≤ 20)
(3-6) x 50. Choice. Descend 1-3, 4-6. Interval for 10 sec rest for non-free. Free will get more rest.
Cool-Down (200)
100 swim
2 x 50 swim
Monday, Sept 13
Warm-Up (1000)
200 free swim
200 swim (50 choice/50 free)
300 pull. Start slowly and build so that last 100 is at a good pace.
200 kick, choice
100 swim
Main (1350-1500)
4 x 50 Free. Get correct pace. Interval for 10 sec rest
10 x 100 free on interval for no less than 10 sec and no more than 20 sec rest (10 ≤ rest ≤ 20)
(3-6) x 50. Choice. Descend 1-3, 4-6. Interval for 10 sec rest for non-free. Free will get more rest.
Cool-Down (200)
100 swim
2 x 50 swim