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, Oct 11, Meter Pool
This workout went well. They liked doing the 2nd round in the Main Set with fins. I reminded them they should KICK and go faster. Some went back and kept the same interval. Sculling went better than last time - body position was better. A few still have no feel for the water and can't tell when their hands are angled correctly.
Warm-Up (800-1300)
200-300 Swim
200-400 Pull (2-4) x 100 Pull
200-300 Kick
200-300 D/S by 50
Main (1300)
4 x 50
2 x 100
1 x 200
Repeat above with fins!
Sculling
2 x 25, on back, feet first, hands at side (can use buoy)
2 x 25, on back, head first (can use buoy)
Cool-Down (200)
Easy 100-200
Monday, Oct 11, Meter Pool
This workout went well. They liked doing the 2nd round in the Main Set with fins. I reminded them they should KICK and go faster. Some went back and kept the same interval. Sculling went better than last time - body position was better. A few still have no feel for the water and can't tell when their hands are angled correctly.
Warm-Up (800-1300)
200-300 Swim
200-400 Pull (2-4) x 100 Pull
200-300 Kick
200-300 D/S by 50
Main (1300)
4 x 50
2 x 100
1 x 200
Repeat above with fins!
Sculling
2 x 25, on back, feet first, hands at side (can use buoy)
2 x 25, on back, head first (can use buoy)
Cool-Down (200)
Easy 100-200
