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 25, Meter Pool
Warm-Up (900-1100)
200-300 Swim
300 as 25K/25D/25S, choice
~Get lane together~
4 x 50 Kick
4 x 25 Kick
~Fins off~
100-200 Swim
Main (1000-1200)
(2-3) x 100 Pull, free or 25 non/25 fr, rest 15 sec
(2-3) x 100 Swim free on 1:35, 1:45, 2:00, 2:15, 2:50
8 x 25, choice, sprint, on :35, :40, :45, :45, :55
4 x 25, one stroke, sprint, on :30, :30, :35, :35, :50
Turns: 4 from ½ way. One at a time. Use deep and shallow end. Free to Back.
Turns: 4 more. Free to free.
100 swim. Free or back with flip turns.
Cool-Down (100-200)
100-200, think about streamline push-offs, choice.
Monday, Oct 25, Meter Pool
Warm-Up (900-1100)
200-300 Swim
300 as 25K/25D/25S, choice
~Get lane together~
4 x 50 Kick
4 x 25 Kick
~Fins off~
100-200 Swim
Main (1000-1200)
(2-3) x 100 Pull, free or 25 non/25 fr, rest 15 sec
(2-3) x 100 Swim free on 1:35, 1:45, 2:00, 2:15, 2:50
8 x 25, choice, sprint, on :35, :40, :45, :45, :55
4 x 25, one stroke, sprint, on :30, :30, :35, :35, :50
Turns: 4 from ½ way. One at a time. Use deep and shallow end. Free to Back.
Turns: 4 more. Free to free.
100 swim. Free or back with flip turns.
Cool-Down (100-200)
100-200, think about streamline push-offs, choice.
