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, May 13, Meter Pool
Warm-Up (800)
800 (100 Swim/50 catch-up/100 swim/50 Kick/100 swim) x 2
Main for lanes 4-6 (1800)
6 x 100 on 1:50, 2:00, 2:10 (longer interval to finish getting warm-up)
5 x 100 on 1:45, 1:55, 2:05
4 x 100 on 1:40, 1:50, 2:00,
3 x 100 on 1:35, 1:45, 1:55
Main for lanes 7-8
3 x 100 on 2:30, 3:00
4 x 75 on 2:00, 2:30
4 x 50 on 1:30, 2:00
8 x 25 on :45, :55 2 are d/s, 2 are k/s, 2 are sprint, 2 are easy
Friday, May 13, Meter Pool
Warm-Up (800)
800 (100 Swim/50 catch-up/100 swim/50 Kick/100 swim) x 2
Main for lanes 4-6 (1800)
6 x 100 on 1:50, 2:00, 2:10 (longer interval to finish getting warm-up)
5 x 100 on 1:45, 1:55, 2:05
4 x 100 on 1:40, 1:50, 2:00,
3 x 100 on 1:35, 1:45, 1:55
Main for lanes 7-8
3 x 100 on 2:30, 3:00
4 x 75 on 2:00, 2:30
4 x 50 on 1:30, 2:00
8 x 25 on :45, :55 2 are d/s, 2 are k/s, 2 are sprint, 2 are easy
