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, Nov 5, Meter Pool
Warm-Up (1000)
200 Swim
100 Drill
200 Swim
100 D/S by 25
200 as 8 x 25
200 as 4 x 50
Those swimming in meet. Turns or starts or go home.
Main1 (800)
3 x 100 Interval for 15 sec rest. Give me average time.
200 Maintain average time from above
100 Keep same pace
200 Can you hold pace again?
Main2 (400-600)
200-300 Pull
200-300 Kick
Friday, Nov 5, Meter Pool
Warm-Up (1000)
200 Swim
100 Drill
200 Swim
100 D/S by 25
200 as 8 x 25
200 as 4 x 50
Those swimming in meet. Turns or starts or go home.
Main1 (800)
3 x 100 Interval for 15 sec rest. Give me average time.
200 Maintain average time from above
100 Keep same pace
200 Can you hold pace again?
Main2 (400-600)
200-300 Pull
200-300 Kick