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, Sept 13, Yard Pool
WARM-UP (1100-1200)
400 75 free swim/25 non-free or drill
300 100 w/ paddles; 100 w/o paddles; 100 paddles optional
200 50 3 rt/3lft, 50 swim (back or free)
100 kick
100-200 swim, choice
MAIN (1200)
300-400 as (2 x 200 or 2 x 150). Long stroke, think. Rest 20 sec.
25-50-75-100 Swim, count last length of each part. Go on 4th person touch.
100-75-50-25 Pull, count last length
300-400 (3-4) x (2 x 50)
(1) 1 x 50 d/s, (2) 1 x 50 swim. Same stroke – do 3 or 4 sets if time. Each set can be different
COOL-DOWN (100-200)
4 x 25 Count, 100 easy
Mon, Sept 13, Yard Pool
WARM-UP (1100-1200)
400 75 free swim/25 non-free or drill
300 100 w/ paddles; 100 w/o paddles; 100 paddles optional
200 50 3 rt/3lft, 50 swim (back or free)
100 kick
100-200 swim, choice
MAIN (1200)
300-400 as (2 x 200 or 2 x 150). Long stroke, think. Rest 20 sec.
25-50-75-100 Swim, count last length of each part. Go on 4th person touch.
100-75-50-25 Pull, count last length
300-400 (3-4) x (2 x 50)
(1) 1 x 50 d/s, (2) 1 x 50 swim. Same stroke – do 3 or 4 sets if time. Each set can be different
COOL-DOWN (100-200)
4 x 25 Count, 100 easy
