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.
Wednesday, Sept 15, Yard Pool
Warm-Up (700)
300 (100 Swim/100 Pull, no paddles/100 Swim)
400 (8 x 50. Odds are kick; evens are swim.)
Main (1600-2000)
1 x 400. Moderate, steady pace.
2 x 200 swim or 200 Pull/200 Swim. Rest 20-30 between 200s.
4 x 100 Interval for 15-20 sec rest. Even pace, be consistent.
8 x 50 Interval for 15 sec rest. Work on steady pace. 1-4 are free, steady pace.
5-8 choice. (Choice can be free).
~If time: 16 x 25 Choice. Clocks are not together. Make sure everyone gets 10 sec rest.
Work on good stroke. ~
Cool-Down (300)
100 Pull
100 Swim
100 Pull
Wednesday, Sept 15, Yard Pool
Warm-Up (700)
300 (100 Swim/100 Pull, no paddles/100 Swim)
400 (8 x 50. Odds are kick; evens are swim.)
Main (1600-2000)
1 x 400. Moderate, steady pace.
2 x 200 swim or 200 Pull/200 Swim. Rest 20-30 between 200s.
4 x 100 Interval for 15-20 sec rest. Even pace, be consistent.
8 x 50 Interval for 15 sec rest. Work on steady pace. 1-4 are free, steady pace.
5-8 choice. (Choice can be free).
~If time: 16 x 25 Choice. Clocks are not together. Make sure everyone gets 10 sec rest.
Work on good stroke. ~
Cool-Down (300)
100 Pull
100 Swim
100 Pull