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 27, Meter Pool
Warm-Up (1200)
400 Swim
2 x 200 Pull. First 200 is easy; pick up the pace on 2nd 200. Rest 20. Get lane together.
200-250 Kick (100 *** or 150 free w/ brd; 100 choice)
200 Drill/Swim by 25s
Main (1100)
200 Swim, moderate, get time
2 x 200 Swim, compare times
100 Swim, moderate, get time
2 x 100 Swim, compare times
50 Swim, moderate, get time
2 x 50 Swim, compare times
50 easy, recovery
Cool-Down (100-400)
(2-8) x 50, choice. Do last 2 easy
Those going to meet in Utah:
WU: 200 Swim free, 200 Swim choice (mix it up), 4 x 50 drill/swim (rest 10-15)
Main: 6 x 50 on 2:00. Sprint 12 ½ , easy to wall and ½ way back, sprint last 12 ½ . Do at least one of each stroke you are doing in the meet.
Let me know when you finish 50s.
3-4 practice starts.
25s from the blocks. Work on getting into the stroke.
CD: Easy 75
Monday, Sept 27, Meter Pool
Warm-Up (1200)
400 Swim
2 x 200 Pull. First 200 is easy; pick up the pace on 2nd 200. Rest 20. Get lane together.
200-250 Kick (100 *** or 150 free w/ brd; 100 choice)
200 Drill/Swim by 25s
Main (1100)
200 Swim, moderate, get time
2 x 200 Swim, compare times
100 Swim, moderate, get time
2 x 100 Swim, compare times
50 Swim, moderate, get time
2 x 50 Swim, compare times
50 easy, recovery
Cool-Down (100-400)
(2-8) x 50, choice. Do last 2 easy
Those going to meet in Utah:
WU: 200 Swim free, 200 Swim choice (mix it up), 4 x 50 drill/swim (rest 10-15)
Main: 6 x 50 on 2:00. Sprint 12 ½ , easy to wall and ½ way back, sprint last 12 ½ . Do at least one of each stroke you are doing in the meet.
Let me know when you finish 50s.
3-4 practice starts.
25s from the blocks. Work on getting into the stroke.
CD: Easy 75
