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, Dec 1
Warm-Up (1100-1500)
200-400 Swim. (75 free/25 non or drill)
200-400 Pull. (4-8) x 50. #1 free, use hips and glide. #2 back, use hips and roll, #3 25 br/25 fr.
Repeat #1-3. #7-8 are choice pull.
100 Swim, choice.
200 Kick. (4 x 50). #1 ***, #2 free, #3 fly w/ brd or dolphin on back, #4 back
200 Swim. 50 free/25 back/50 free/25 ***/50 free
8 x 25 #1-2 ***; #3-4 free; can put on fins for 5-8; #5-6 fly, #7-8 back
Main (400-1000)
4 x 100 free on interval for 10-15 sec rest
3 x 100 free or 2 x 100 non-free (same interval, if non-free, do #1,3 only)
2 x 100 Pull free, fast
1 x 100 Swim, choice
Cool-Down
Easy d/s by 25.
Wednesday, Dec 1
Warm-Up (1100-1500)
200-400 Swim. (75 free/25 non or drill)
200-400 Pull. (4-8) x 50. #1 free, use hips and glide. #2 back, use hips and roll, #3 25 br/25 fr.
Repeat #1-3. #7-8 are choice pull.
100 Swim, choice.
200 Kick. (4 x 50). #1 ***, #2 free, #3 fly w/ brd or dolphin on back, #4 back
200 Swim. 50 free/25 back/50 free/25 ***/50 free
8 x 25 #1-2 ***; #3-4 free; can put on fins for 5-8; #5-6 fly, #7-8 back
Main (400-1000)
4 x 100 free on interval for 10-15 sec rest
3 x 100 free or 2 x 100 non-free (same interval, if non-free, do #1,3 only)
2 x 100 Pull free, fast
1 x 100 Swim, choice
Cool-Down
Easy d/s by 25.