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, Yard Pool
Warm-Up (1100-1500)
400-500 Swim
300-400 Pull
300 as 6 x 50 Drill/Swim
200 as 4 x 50 Kick/Swim
100 Kick
Main (1300-1500)
100 Free. Long stroke, glide, elbow up, roll hips.
200 Free. Again, glide and roll. Stop at 100 to check time; hold even pace.
300 as 6 x 50 Swim. Descend 1-3, 4-6 on :50, :55, 1:00, 1:00, 1:15
400 Swim. 100 non-free/100 free/100 non/100 free or 100 free/50 non/100 free/50 non/100 free
200 as 8 x 25. I’ll time you on odd numbered 25s; easy swim on even numbered.
Cool-Down
Easy swim
Monday, Oct 25, Yard Pool
Warm-Up (1100-1500)
400-500 Swim
300-400 Pull
300 as 6 x 50 Drill/Swim
200 as 4 x 50 Kick/Swim
100 Kick
Main (1300-1500)
100 Free. Long stroke, glide, elbow up, roll hips.
200 Free. Again, glide and roll. Stop at 100 to check time; hold even pace.
300 as 6 x 50 Swim. Descend 1-3, 4-6 on :50, :55, 1:00, 1:00, 1:15
400 Swim. 100 non-free/100 free/100 non/100 free or 100 free/50 non/100 free/50 non/100 free
200 as 8 x 25. I’ll time you on odd numbered 25s; easy swim on even numbered.
Cool-Down
Easy swim