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, Oct 6, 2010
Warm-Up (1000)
200 Swim
100 Pull
4 x 100 (#1 chg 6 w/ 3; #2 75 3R-3-3L/25 swim; #3 50 glide 3/50 swim; #4 25 fist/75 swim)
~Everyone together ~
4 x 25 Kick
4 x 50 Kick
Main (1200-1600)
2 x (200 Swim, 200 Pull). Fastest lane did 4 x 200. Others did 3 x 200 or 2 x 200.
3 x 100 Swim
3 x 100 Pull
8 x 25 (2 x 25 Pull; 2 x 25 Swim) x 2 on :40, :45, :50, :55
Cool-Down (200)
4 x 50 easy, choice
Wednesday, Oct 6, 2010
Warm-Up (1000)
200 Swim
100 Pull
4 x 100 (#1 chg 6 w/ 3; #2 75 3R-3-3L/25 swim; #3 50 glide 3/50 swim; #4 25 fist/75 swim)
~Everyone together ~
4 x 25 Kick
4 x 50 Kick
Main (1200-1600)
2 x (200 Swim, 200 Pull). Fastest lane did 4 x 200. Others did 3 x 200 or 2 x 200.
3 x 100 Swim
3 x 100 Pull
8 x 25 (2 x 25 Pull; 2 x 25 Swim) x 2 on :40, :45, :50, :55
Cool-Down (200)
4 x 50 easy, choice