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, Mar 21
**This was very successful. The non-free swimmers were very happy to have the chance to do several sets non-free.
Warm-Up (1000)
200 Free swim
200 Pull free
200 Kick, choice
200 Pull, choice
200 Swim, choice
Main. Choose Freestyle or Non-free.
Freestyle only. Do the following 3 times. (1500)
2 x 100 Swim
2 x 50 Kick
2 x 50 Pull
2 x 50 Swim
OR
Non-free. Do the following 3 times. The last set can be free. (1200)
The first two 50s in each set are free. The 6 other 50s should be the same stroke (not free), except on the 3rd set.
2 x 50 swim free
2 x 50 Kick non-free
2 x 50 Pull non-free
2 x 50 Swim non-free
Cool-Down (100-300)
Easy swim.
Monday, Mar 21
**This was very successful. The non-free swimmers were very happy to have the chance to do several sets non-free.
Warm-Up (1000)
200 Free swim
200 Pull free
200 Kick, choice
200 Pull, choice
200 Swim, choice
Main. Choose Freestyle or Non-free.
Freestyle only. Do the following 3 times. (1500)
2 x 100 Swim
2 x 50 Kick
2 x 50 Pull
2 x 50 Swim
OR
Non-free. Do the following 3 times. The last set can be free. (1200)
The first two 50s in each set are free. The 6 other 50s should be the same stroke (not free), except on the 3rd set.
2 x 50 swim free
2 x 50 Kick non-free
2 x 50 Pull non-free
2 x 50 Swim non-free
Cool-Down (100-300)
Easy swim.