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 20, Meter Pool
Warm-Up (1200)
100 Swim
100 Pull
100 Kick
100 D/S by 25
200 Swim
200 Pull
200 Kick
200 D/S by 25
Main (700 or 900?)
2 x 100 Swim on 3:00. (Lane 8, 1 x 100). Give me your time for 100 free.
6 x 25 on :40, :45, :50. (Lane 8, 4 x 25 on 1:00)
100 each as 400 Free Relay.
50 easy
50 each as 200 Medley Relay.
50 easy
50 each as 200 Free Relay.
50 easy
Cool-Down (Very important after sprinting!)
Easy 100-300
Wednesday, Oct 20, Meter Pool
Warm-Up (1200)
100 Swim
100 Pull
100 Kick
100 D/S by 25
200 Swim
200 Pull
200 Kick
200 D/S by 25
Main (700 or 900?)
2 x 100 Swim on 3:00. (Lane 8, 1 x 100). Give me your time for 100 free.
6 x 25 on :40, :45, :50. (Lane 8, 4 x 25 on 1:00)
100 each as 400 Free Relay.
50 easy
50 each as 200 Medley Relay.
50 easy
50 each as 200 Free Relay.
50 easy
Cool-Down (Very important after sprinting!)
Easy 100-300