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 29
Warm-Up (1100)
100 Swim
100 Pull
200 Swim
200 Pull
200 Kick
300 (25K/25D/25S)
Main (Arrange lanes by free/non-free)
Free: Establish pace and hold it. (1500)
6 x 50 on interval for 10 sec rest
4 x 75
3 x 100
2 x 150
1 x 300
If time, 4 x 50, choice.
OR
Non-free: (1050-1150)
4 x 50, same stroke
4 x 75 (25 free/25 non/ 25 free). Can mix strokes.
2 x 100 (#1 is non, #2 can be anything)
1 x 150 (50 non/50 free/50 non)
1 x (200 or 300, depending on time). Think about stroke.
Monday, Nov 29
Warm-Up (1100)
100 Swim
100 Pull
200 Swim
200 Pull
200 Kick
300 (25K/25D/25S)
Main (Arrange lanes by free/non-free)
Free: Establish pace and hold it. (1500)
6 x 50 on interval for 10 sec rest
4 x 75
3 x 100
2 x 150
1 x 300
If time, 4 x 50, choice.
OR
Non-free: (1050-1150)
4 x 50, same stroke
4 x 75 (25 free/25 non/ 25 free). Can mix strokes.
2 x 100 (#1 is non, #2 can be anything)
1 x 150 (50 non/50 free/50 non)
1 x (200 or 300, depending on time). Think about stroke.