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 15, Meter Pool
Warm-Up (700-900)
100 Swim free
200 Pull free
100 Kick free
100 Back (25 chg 6 with 3; 25 swim)
100 Kick fly (50 with brd, 50 on back)
100 IM (butter/flutter, back, ***, free)
200 Pull
Main (1500)
4 x 100 on 1:35, 1:50, 2:05, 2:15; Ln 8: 1 x 100. Time yourself.
100 Kick
100 Pull
3 x 100 on 1:30, 1:45, 2:00, 2:10, 2:50
200 D/S by 25
2 x 100 on 1:25, 1:40, 1:55, 2:05
100 Swim, choice, easy
1 x 100 Time yourself.
Cool-Down (150-300)
150-300 as 25K/25D/25S
Friday, Oct 15, Meter Pool
Warm-Up (700-900)
100 Swim free
200 Pull free
100 Kick free
100 Back (25 chg 6 with 3; 25 swim)
100 Kick fly (50 with brd, 50 on back)
100 IM (butter/flutter, back, ***, free)
200 Pull
Main (1500)
4 x 100 on 1:35, 1:50, 2:05, 2:15; Ln 8: 1 x 100. Time yourself.
100 Kick
100 Pull
3 x 100 on 1:30, 1:45, 2:00, 2:10, 2:50
200 D/S by 25
2 x 100 on 1:25, 1:40, 1:55, 2:05
100 Swim, choice, easy
1 x 100 Time yourself.
Cool-Down (150-300)
150-300 as 25K/25D/25S