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.
Friday, Jan 7
WARM-UP (800-1000)
200-300 Swim, choice
200 25 drill/25 swim, free, catch-up
200-300 Pull
200 50 drill/50 swim, choice
MAIN (1500-1600)
4 x 25, Count strokes on 35, 40, 40, 45, 50
4 x 50 , Even pace on 55, 1:00, 1:10, 1:20, 1:40
3 x 100, Short rest on 1:35, 1:50, 2:05, 2:20, 3:00
300-400, Easy pull Ln 8 and anyone who wants to mix in non-free, go 300.
Everyone else 400. Roll hips, extend and glide.
3 x 100, Same pace or faster than other 100s.
1:35-1:40, 1:55, 2:05, 2:20, 3:00
4 x 50, Even pace on :55, 1:00, 1:10, 1:20, 1:45
4 x 25, Easy Rest 5-10
COOL-DOWN (100)
If time, easy 100
Friday, Jan 7
WARM-UP (800-1000)
200-300 Swim, choice
200 25 drill/25 swim, free, catch-up
200-300 Pull
200 50 drill/50 swim, choice
MAIN (1500-1600)
4 x 25, Count strokes on 35, 40, 40, 45, 50
4 x 50 , Even pace on 55, 1:00, 1:10, 1:20, 1:40
3 x 100, Short rest on 1:35, 1:50, 2:05, 2:20, 3:00
300-400, Easy pull Ln 8 and anyone who wants to mix in non-free, go 300.
Everyone else 400. Roll hips, extend and glide.
3 x 100, Same pace or faster than other 100s.
1:35-1:40, 1:55, 2:05, 2:20, 3:00
4 x 50, Even pace on :55, 1:00, 1:10, 1:20, 1:45
4 x 25, Easy Rest 5-10
COOL-DOWN (100)
If time, easy 100
