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 14, Yard Pool
This is a combination of the Friday morning and Monday morning workouts. This group meets at night, just Mon and Wed.
Warm-Up (1100)
600 (100 Swim/50 Kick) x 4
~fins off~
200 (4 x 50) choice, count strokes
300 Pull
Main 1 (700)
~fins on, all freestyle~
100 (25 swim/25 K on side) x 2
100 (25 swim/25 chg 6) x 2
100 (25 swim/25 chg 6 with 3) x 2
~fins off, still freestyle~
100 (25 swim/25 chg 3 with 3) x 2
100 almost c.u.
100 swim
100 pull
Main 2 (1000)
8 x 50 at distance pace, aerobic, on :50, :55,1:00, 1:10
4 x 100 aerobic on 1:20, 1:35, 1:40, 1:45, 1:50, 2:15
1 x 200. Hold pace established above.
Cool-Down (200)
200 swim, choice
Monday, Feb 14, Yard Pool
This is a combination of the Friday morning and Monday morning workouts. This group meets at night, just Mon and Wed.
Warm-Up (1100)
600 (100 Swim/50 Kick) x 4
~fins off~
200 (4 x 50) choice, count strokes
300 Pull
Main 1 (700)
~fins on, all freestyle~
100 (25 swim/25 K on side) x 2
100 (25 swim/25 chg 6) x 2
100 (25 swim/25 chg 6 with 3) x 2
~fins off, still freestyle~
100 (25 swim/25 chg 3 with 3) x 2
100 almost c.u.
100 swim
100 pull
Main 2 (1000)
8 x 50 at distance pace, aerobic, on :50, :55,1:00, 1:10
4 x 100 aerobic on 1:20, 1:35, 1:40, 1:45, 1:50, 2:15
1 x 200. Hold pace established above.
Cool-Down (200)
200 swim, choice
