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 22, Meter Pool
Warm-Up (1200-1300)
200-300 Swim
8 x 50 #1-2 25K on side/25 Swim, #3-4 25K on bk/25 Swim,
#5-6 on each length K ½ / S ½ Free, #7-8 Same thing Back
6 x 50 Pull. #1-2 25 back/25 free, #3-5 Free, #6 25 ***/25 free
100-200 Kick 100 *** or 200 free or fly/free
4 x 25 Swim, IM order
Main (1200)
One stroke or IM
200 good pace
4 x 50 with 10 sec rest
One stroke or IM
100
2 x 50 with 10 sec rest
One stroke or IM
4 x 25
100
One stroke or IM
8 x 25
200
Cool-Down
100-300 Easy
Friday, Oct 22, Meter Pool
Warm-Up (1200-1300)
200-300 Swim
8 x 50 #1-2 25K on side/25 Swim, #3-4 25K on bk/25 Swim,
#5-6 on each length K ½ / S ½ Free, #7-8 Same thing Back
6 x 50 Pull. #1-2 25 back/25 free, #3-5 Free, #6 25 ***/25 free
100-200 Kick 100 *** or 200 free or fly/free
4 x 25 Swim, IM order
Main (1200)
One stroke or IM
200 good pace
4 x 50 with 10 sec rest
One stroke or IM
100
2 x 50 with 10 sec rest
One stroke or IM
4 x 25
100
One stroke or IM
8 x 25
200
Cool-Down
100-300 Easy