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, Feb 7
Warm-Up (800-1000)
200-400 Swim
300 (25 Drill/25 Count/50 Swim) x 3
200 (25 Kick on side/25 Chg 6/25 Chg 6 with 3 strokes/25 Swim) x 2
100 Swim, think about streamline off walls
Main (1500) OR (850 for Meet swimmers)
4 x 100 Pull OR 4 x 50 even or descend
2 x 100 Swim OR 2 x 50 fast
3 x 100 Pull OR 3 x 50
2 x 100 Swim OR 2 x 50
4 x 50 Kick
200 Swim (moderate) OR 100 Swim
Cool-Down (200)
4 x 25 Count
100 Easy Swim
Monday, Feb 7
Warm-Up (800-1000)
200-400 Swim
300 (25 Drill/25 Count/50 Swim) x 3
200 (25 Kick on side/25 Chg 6/25 Chg 6 with 3 strokes/25 Swim) x 2
100 Swim, think about streamline off walls
Main (1500) OR (850 for Meet swimmers)
4 x 100 Pull OR 4 x 50 even or descend
2 x 100 Swim OR 2 x 50 fast
3 x 100 Pull OR 3 x 50
2 x 100 Swim OR 2 x 50
4 x 50 Kick
200 Swim (moderate) OR 100 Swim
Cool-Down (200)
4 x 25 Count
100 Easy Swim