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, Yard Pool
Warm-Up (1100)
300 5 min swim, choice
200 Free swim
200 Kick
200 Drill/Swim by 25
200 Pull
Main (1600)
200 Swim, free; get your time
200 D/S by 25 (recovery)
200 Swim, choice
200 Pull
200 Swim free; get time
200 Drill or Kick or combination
200 Pull
200 Swim or Pull
Cool-Down (100-300)
(2-6) x 50
Wednesday, Sept 29, Yard Pool
Warm-Up (1100)
300 5 min swim, choice
200 Free swim
200 Kick
200 Drill/Swim by 25
200 Pull
Main (1600)
200 Swim, free; get your time
200 D/S by 25 (recovery)
200 Swim, choice
200 Pull
200 Swim free; get time
200 Drill or Kick or combination
200 Pull
200 Swim or Pull
Cool-Down (100-300)
(2-6) x 50