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 12
Warm-Up (1000)
100 Free swim
100 choice swim
~fins on~
100 choice swim w/ fins
100 drill/swim by 25
300 50 Kick/50 swim
~fins off~
300 Pull
Main (1300)
Pick a stroke and a goal time for 100
6 x 25 on :35, :40, :45, :55
3 x 50 on 1:00, 1:10, 1:15, 1:30, 2:00
1 x 100 for time
200 Recovery. Kick, Pull, Swim or Drill
Pick a stroke and a goal time for 200
6 x 25
3 x 50
1 x 200 for time
200 Recovery
Cool-Down (100-300)
(2-6) x 50
Wednesday, Jan 12
Warm-Up (1000)
100 Free swim
100 choice swim
~fins on~
100 choice swim w/ fins
100 drill/swim by 25
300 50 Kick/50 swim
~fins off~
300 Pull
Main (1300)
Pick a stroke and a goal time for 100
6 x 25 on :35, :40, :45, :55
3 x 50 on 1:00, 1:10, 1:15, 1:30, 2:00
1 x 100 for time
200 Recovery. Kick, Pull, Swim or Drill
Pick a stroke and a goal time for 200
6 x 25
3 x 50
1 x 200 for time
200 Recovery
Cool-Down (100-300)
(2-6) x 50