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.
Wednesday, Nov 17, Yard Pool
This is similar to last Friday's workout for the meter pool. I made the distances a little longer for those going all free.
Warm-Up (1200)
200 Swim
200 (25 catch-up/25 swim)
100 (4 x 25 count strokes, rest 5-10)
100 (4 x 25 pull, count strokes, no paddles)
Choice:
100 swim
100 (25 drill/25 swim, no fins)
~Fins on~
400 (50 Kick/50 Swim)
Main (1500-1800)
Set 1. Everyone did this.
Set 2
Those going all free:
4 x 50
1 x 100
Those going non-free (same stroke or IM):
3 x 50
1 x 100
Everyone does the rest.
200 (25 drill/25 swim), choice
Repeat Set 2
200 Pull
Repeat Set 1
Wednesday, Nov 17, Yard Pool
This is similar to last Friday's workout for the meter pool. I made the distances a little longer for those going all free.
Warm-Up (1200)
200 Swim
200 (25 catch-up/25 swim)
100 (4 x 25 count strokes, rest 5-10)
100 (4 x 25 pull, count strokes, no paddles)
Choice:
100 swim
100 (25 drill/25 swim, no fins)
~Fins on~
400 (50 Kick/50 Swim)
Main (1500-1800)
Set 1. Everyone did this.
Set 2
Those going all free:
4 x 50
1 x 100
Those going non-free (same stroke or IM):
3 x 50
1 x 100
Everyone does the rest.
200 (25 drill/25 swim), choice
Repeat Set 2
200 Pull
Repeat Set 1