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, Dec 6
This is an adaptation of one of Tall Paul's workouts. We only swim an hour, so I had to do some modifications.
Warm-Up (800-1200)
10 minute swim, choice
600 (12 x 50)
#1-3 Swim/Kick
#4-6 Drill/Swim
#7-9 Descend
#10-12 Hold pace of #9
Main (1300-1900)
800 (2 x 400) #1 (25 drill/75 swim) x 4, continuous
or #2 (75 swim/25 Kick) x 4, continuous
600 (2 x 300)
300 (12 x 25) #1-3 kick, #4-6 drill, #7-9 descend, #10-12 like #9
400-800 (2-4) x 200 #1 (25 drill/75 swim) x 2
#2 (75 swim/25 kick) x 2
Repeat if time.
Monday, Dec 6
This is an adaptation of one of Tall Paul's workouts. We only swim an hour, so I had to do some modifications.
Warm-Up (800-1200)
10 minute swim, choice
600 (12 x 50)
#1-3 Swim/Kick
#4-6 Drill/Swim
#7-9 Descend
#10-12 Hold pace of #9
Main (1300-1900)
800 (2 x 400) #1 (25 drill/75 swim) x 4, continuous
or #2 (75 swim/25 Kick) x 4, continuous
600 (2 x 300)
300 (12 x 25) #1-3 kick, #4-6 drill, #7-9 descend, #10-12 like #9
400-800 (2-4) x 200 #1 (25 drill/75 swim) x 2
#2 (75 swim/25 kick) x 2
Repeat if time.
