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, Apr 11
100 Swim
200 Pull
~Get lane together ~
300 Kick
400 (4 x 100 Pull; 2 w/ paddles, 2 w/o paddles)
500 (5 x 100 Swim): #1 Swim, #2 Swim with fins, #3 Fins and paddles, #4 paddles, #5 Swim
Lanes 4-7:
400 (8 x 50): descend in groups of 2. On 1:00, 1:05, 1:10, 1:20
300 (25K/25D/25S) x 4
200 Swim, good effort
100 Count strokes
Lane 8 (going to meet on Sat):
300 (6 x 50). Descend in groups of two. On 1:40.
300 (25K/25D/25S) x 4
Cool-Down
Easy swim
Monday, Apr 11
100 Swim
200 Pull
~Get lane together ~
300 Kick
400 (4 x 100 Pull; 2 w/ paddles, 2 w/o paddles)
500 (5 x 100 Swim): #1 Swim, #2 Swim with fins, #3 Fins and paddles, #4 paddles, #5 Swim
Lanes 4-7:
400 (8 x 50): descend in groups of 2. On 1:00, 1:05, 1:10, 1:20
300 (25K/25D/25S) x 4
200 Swim, good effort
100 Count strokes
Lane 8 (going to meet on Sat):
300 (6 x 50). Descend in groups of two. On 1:40.
300 (25K/25D/25S) x 4
Cool-Down
Easy swim
