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 15, Meter Pool
Warm-Up (700-1100)
100-200 Swim
~Put on fins~
200-300 (50 Kick/50 Swim)
100 (50 chg 6 with 3 freestyle; 50 chg 6 with 3 backstroke)
~Fins off~
300-500 (6-10) x 50. Go on 3rd touch. #1-3 drill/swim; #4-5 swim descend; repeat
Main (900-1500). Slower lanes will not do all 5 parts.
300 Swim. Stop each 100 to check time (5-10 sec).
3 x 100 Pull on 1:40, 1:55, 2:05, 2:15, 2:45
300 Swim as 50 build, stop, *200 time yourself, stop, 50 easy. (Stop for 5-10). *200 non-fr??
3 x 100 Swim on same interval as pull
300 Pull. Stop each 100 to check time.
Cool-Down (100)
Easy swim
Monday, Nov 15, Meter Pool
Warm-Up (700-1100)
100-200 Swim
~Put on fins~
200-300 (50 Kick/50 Swim)
100 (50 chg 6 with 3 freestyle; 50 chg 6 with 3 backstroke)
~Fins off~
300-500 (6-10) x 50. Go on 3rd touch. #1-3 drill/swim; #4-5 swim descend; repeat
Main (900-1500). Slower lanes will not do all 5 parts.
300 Swim. Stop each 100 to check time (5-10 sec).
3 x 100 Pull on 1:40, 1:55, 2:05, 2:15, 2:45
300 Swim as 50 build, stop, *200 time yourself, stop, 50 easy. (Stop for 5-10). *200 non-fr??
3 x 100 Swim on same interval as pull
300 Pull. Stop each 100 to check time.
Cool-Down (100)
Easy swim
