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.
Note: I was gone to the USMS convention from Tues-Sun. I emailed some workouts to my swimmers for them to do. Our morning pool is still closed for maintenance.
Tuesday, Sept 14
This workout is harder to do in a group because of the longer swims. There will be some passing on the 500 and the first 400. After that, it should work out okay. If you are with a group, keep lane organized!
500 free swim
400 swim, 50 choice/50 free
400 (8 x 50) #1-4 are Kick with fins; #5-8 are Swim with fins. Get lane together to do these.
300 as 4 x (25K/25D/25S). Continuous.
300 free swim
200 pull
200 as 2 x 100 descend, choice.
100 easy swim
100 as 4 x 25, choice, easy
Note: I was gone to the USMS convention from Tues-Sun. I emailed some workouts to my swimmers for them to do. Our morning pool is still closed for maintenance.
Tuesday, Sept 14
This workout is harder to do in a group because of the longer swims. There will be some passing on the 500 and the first 400. After that, it should work out okay. If you are with a group, keep lane organized!
500 free swim
400 swim, 50 choice/50 free
400 (8 x 50) #1-4 are Kick with fins; #5-8 are Swim with fins. Get lane together to do these.
300 as 4 x (25K/25D/25S). Continuous.
300 free swim
200 pull
200 as 2 x 100 descend, choice.
100 easy swim
100 as 4 x 25, choice, easy