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.
Wednesday, May 4
Warm-Up (1000)
Get lane together after each part of W.U.
300 Swim
300 (25K/25D/25S)
300 Pull
100 (4 x 25, choice, count strokes)
Main (1500)
300 (12 x 25 count strokes). #1-2 Swim free, #3-6 Pull free, no paddles,
#7-10 Pull free w/ paddles, #11-12 choice swim.
300 (4 x 75, either all free or 25 free/25 non/25 free. 1st one count strokes, descend 2-4).
Do all 4 the same. Rest about 20 seconds.
300 (3 x 100, pull) on 1:40, 1:50, 2:05, 2:15, 2:40
300 (6 x 50, descend 1-3, 4-6). Can change strokes after 3. On :55, 1:00, 1:05, 1:15, 1:45
300 (3 x 100 swim), same interval as pull.
Cool-Down (300)
300 easy swim
Wednesday, May 4
Warm-Up (1000)
Get lane together after each part of W.U.
300 Swim
300 (25K/25D/25S)
300 Pull
100 (4 x 25, choice, count strokes)
Main (1500)
300 (12 x 25 count strokes). #1-2 Swim free, #3-6 Pull free, no paddles,
#7-10 Pull free w/ paddles, #11-12 choice swim.
300 (4 x 75, either all free or 25 free/25 non/25 free. 1st one count strokes, descend 2-4).
Do all 4 the same. Rest about 20 seconds.
300 (3 x 100, pull) on 1:40, 1:50, 2:05, 2:15, 2:40
300 (6 x 50, descend 1-3, 4-6). Can change strokes after 3. On :55, 1:00, 1:05, 1:15, 1:45
300 (3 x 100 swim), same interval as pull.
Cool-Down (300)
300 easy swim