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 29, Meter Pool
Warm-Up (600-800)
200-300 Swim
200-300 Pull
200 (50 Kick/50 Drill) x 2
Main (1500)
Lanes 4-6: 30 x 50, steady pace.
Intervals: Ln 4 on :55; Ln 5 on 1:05; Ln 6 on 1:10. Use clock to keep track.
Lane 7: 30 x 50 as (4 x 40 free, 2 x 50 non-free) x 5 on 1:15 and 1:20
Cool Down (200-500)
100-300 Pull
100-200 Swim
Those going to meet in Utah:
WU: 300 Swim, mix it up; 3 x 100 as 25 drill/25 swim, rest 15 sec after each 100;
Main: 8 x 25 Kick; 8 x 25 Pull; 8 x 25 Swim (build). Go on last touch.
CD: Easy 100, choice
Wednesday, Sept 29, Meter Pool
Warm-Up (600-800)
200-300 Swim
200-300 Pull
200 (50 Kick/50 Drill) x 2
Main (1500)
Lanes 4-6: 30 x 50, steady pace.
Intervals: Ln 4 on :55; Ln 5 on 1:05; Ln 6 on 1:10. Use clock to keep track.
Lane 7: 30 x 50 as (4 x 40 free, 2 x 50 non-free) x 5 on 1:15 and 1:20
Cool Down (200-500)
100-300 Pull
100-200 Swim
Those going to meet in Utah:
WU: 300 Swim, mix it up; 3 x 100 as 25 drill/25 swim, rest 15 sec after each 100;
Main: 8 x 25 Kick; 8 x 25 Pull; 8 x 25 Swim (build). Go on last touch.
CD: Easy 100, choice
