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.
Friday, Oct 1, Meter Pool
Warm-Up (900-1200)
300-400 Swim, choice
200-300 Pull (75 free/25 back)
~Get lane together~
(8-10) x 50 (2 d/s, 2 k, 2 k/s, 2 -4 swim)
Main (950)
4 x 25 Concentrate on getting good push-off, streamline, starting the stroke.
2 x 50 for time. #1 build first 25, #2 all out
100 Easy
2 x 25
3 x 50 #1 long and strong on 1st 25, #2 build eash 25, #3 all out
100 easy
2 x 25
2 x 50
2 x 100 #1 easy 1st 50, #2 easy 1st 25
100 easy
Cool-Down
Easy swim
Note: Did not get to last group with 100s in hour workout.
Friday, Oct 1, Meter Pool
Warm-Up (900-1200)
300-400 Swim, choice
200-300 Pull (75 free/25 back)
~Get lane together~
(8-10) x 50 (2 d/s, 2 k, 2 k/s, 2 -4 swim)
Main (950)
4 x 25 Concentrate on getting good push-off, streamline, starting the stroke.
2 x 50 for time. #1 build first 25, #2 all out
100 Easy
2 x 25
3 x 50 #1 long and strong on 1st 25, #2 build eash 25, #3 all out
100 easy
2 x 25
2 x 50
2 x 100 #1 easy 1st 50, #2 easy 1st 25
100 easy
Cool-Down
Easy swim
Note: Did not get to last group with 100s in hour workout.
