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 21
Warm-Up (1200)
200-300 Swim, choice
100 (4 x 25). #1,3: Breathe on rt only; #2,4: Breathe on left only.
500 (10 x 50). #1-6 Kick, #7-10 D/S. I’ll start you, then give you an interval after #1.
Lane 8: 3 Kick; 3 D/S
200 Count strokes (50 pull w/o paddles, 50 pull w/ paddles, 50 swim w/ paddles, 50 swim w/o)
200 Pull
Main (600, 800, 1300, 1600)
Ln 4: 16 x 100 on 1:45
Ln 5: (15-16) x 100 on 2:00
Ln 6: (13-14) x 100 on 2:15
Ln 7: 3 x 100 free on 2:20; 1 x 100 non-fr on 2:40; 2 x 100 free on 2:20; 2 x 100 non on 2:40
Ln 8: 2 x 100 free on 3:00, 1 x 100 non-fr on 3:15, 1 x 100 fr on 3:00, 2 x 100 non on 3:15
Cool-Down
Easy swim
Friday, Jan 21
Warm-Up (1200)
200-300 Swim, choice
100 (4 x 25). #1,3: Breathe on rt only; #2,4: Breathe on left only.
500 (10 x 50). #1-6 Kick, #7-10 D/S. I’ll start you, then give you an interval after #1.
Lane 8: 3 Kick; 3 D/S
200 Count strokes (50 pull w/o paddles, 50 pull w/ paddles, 50 swim w/ paddles, 50 swim w/o)
200 Pull
Main (600, 800, 1300, 1600)
Ln 4: 16 x 100 on 1:45
Ln 5: (15-16) x 100 on 2:00
Ln 6: (13-14) x 100 on 2:15
Ln 7: 3 x 100 free on 2:20; 1 x 100 non-fr on 2:40; 2 x 100 free on 2:20; 2 x 100 non on 2:40
Ln 8: 2 x 100 free on 3:00, 1 x 100 non-fr on 3:15, 1 x 100 fr on 3:00, 2 x 100 non on 3:15
Cool-Down
Easy swim