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, Nov 1, Taper
Warm-Up (900)
300 Swim
200 Drill/Swim by 25
400 (8 x 50) #1-2 drill ½ way of each 25, #3-4 kick ½ way of each 25, #5-8 build each 25
Main (600)
200 (8 x 25, Back). #1-2 Kick ½ way, sprint rest; #3-4 Pull ½ way, sprint rest; #5-8 sprint
200 (8 x 25, Free). Same as above.
50-100 as (1-2) x 50 choice
50-100 as (1-2) x 50 free
Morning group: Starts. Swim back easy.
Evening group: timed 25’s
Cool-Down (100-300)
Easy swim
Monday, Nov 1, Taper
Warm-Up (900)
300 Swim
200 Drill/Swim by 25
400 (8 x 50) #1-2 drill ½ way of each 25, #3-4 kick ½ way of each 25, #5-8 build each 25
Main (600)
200 (8 x 25, Back). #1-2 Kick ½ way, sprint rest; #3-4 Pull ½ way, sprint rest; #5-8 sprint
200 (8 x 25, Free). Same as above.
50-100 as (1-2) x 50 choice
50-100 as (1-2) x 50 free
Morning group: Starts. Swim back easy.
Evening group: timed 25’s
Cool-Down (100-300)
Easy swim