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, Jan 5, Yard Pool
This is an adaptation of the morning workout in the meter pool. I was not going to be there for this workout and I tried to simplify things so they could go through it on their own.
Warm-Up (1200)
•300 Swim
•200 Pull
•6 x 50 Count strokes. (#1 swim, #2 pull, no paddles, #3 swim) x 2
•100 Swim
•200 Pull
•100 Swim, choice
Main (1300)
3 x 100 Choice. Pick interval for 15-20 sec rest.
4 x 50 (#1-2 Like change 2. Concentrate on getting on your side and breathing correctly.
Just turn head to breathe, do not lift head. #3-4 Long and slow, glide 2 with a quick breath. Do not turn your head too far.)
3 x 100 on same interval or -5. Choice.
4 x 50 #1 50 catch-up; #2 25 Catch-Up/25 swim; #3-4 50 almost catch-up.
3 x 100 free
Cool-Down (300)
8 x 25 (#1-2 fast, #3-4 easy, #5 fast, #6-8 easy)
Easy 100
Wednesday, Jan 5, Yard Pool
This is an adaptation of the morning workout in the meter pool. I was not going to be there for this workout and I tried to simplify things so they could go through it on their own.
Warm-Up (1200)
•300 Swim
•200 Pull
•6 x 50 Count strokes. (#1 swim, #2 pull, no paddles, #3 swim) x 2
•100 Swim
•200 Pull
•100 Swim, choice
Main (1300)
3 x 100 Choice. Pick interval for 15-20 sec rest.
4 x 50 (#1-2 Like change 2. Concentrate on getting on your side and breathing correctly.
Just turn head to breathe, do not lift head. #3-4 Long and slow, glide 2 with a quick breath. Do not turn your head too far.)
3 x 100 on same interval or -5. Choice.
4 x 50 #1 50 catch-up; #2 25 Catch-Up/25 swim; #3-4 50 almost catch-up.
3 x 100 free
Cool-Down (300)
8 x 25 (#1-2 fast, #3-4 easy, #5 fast, #6-8 easy)
Easy 100
