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, March 18
Warm-Up (1000)
100 swim free
100 swim (25 non-free/25 free)
100 swim (25 choice/25 free)
100 Kick – fly or free (at least 50 with board)
100 Kick – backstroke or dolphin on back
100 Kick – breaststroke or choice (with or w/o brd).
~Fins okay~
100 change 6 with 3 strokes (25 free/25 back)
100 swim (25 free/25 back)
~Fins off~
100 drill/swim with paddles (25 lft only/25 swim/25 rt only/25 swim)
100 swim, choice
Main (1400-1900)
10 x 50 (#1-4 are choice; #5-10 are free) Interval for 10-15 rest on all.
3 x 100 swim
3 x 100 pull
3 x 100 swim
(2-10) x 50. Do last 2 as cool-down.
***I gave in to pressure and cut it short in order to do relays. That's always fun.
Friday, March 18
Warm-Up (1000)
100 swim free
100 swim (25 non-free/25 free)
100 swim (25 choice/25 free)
100 Kick – fly or free (at least 50 with board)
100 Kick – backstroke or dolphin on back
100 Kick – breaststroke or choice (with or w/o brd).
~Fins okay~
100 change 6 with 3 strokes (25 free/25 back)
100 swim (25 free/25 back)
~Fins off~
100 drill/swim with paddles (25 lft only/25 swim/25 rt only/25 swim)
100 swim, choice
Main (1400-1900)
10 x 50 (#1-4 are choice; #5-10 are free) Interval for 10-15 rest on all.
3 x 100 swim
3 x 100 pull
3 x 100 swim
(2-10) x 50. Do last 2 as cool-down.
***I gave in to pressure and cut it short in order to do relays. That's always fun.