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, May 16, Yard Pool
Warm-Up (1200)
100 Swim
200 Drill/Swim by 25
300 Pull
200 Swim (75 free/25 non-free)
100 D/S by 25
(2-6) x 50 (2-pull; 2-d/s; 2 swim)
Main (1500)
4 x 100 Free, even pace. On 1:20, 1:30, 1:40, 1:50
4 x 50 Choice. #1 easy recovery. #2-4 descend on :55, 1:00, 1:10
3 x 100 Free, even pace
3 x 50 Choice . #1 easy recovery. #2-3 descend
2 x 100 Free, Descend
2 x 50 #1 easy, #2 fast
1 x 100 Free. Fast
1 x 50 Choice. Fast
Cool-Down (100-200)
(4-8) x 50 Drill/Swim or Count strokes
Monday, May 16, Yard Pool
Warm-Up (1200)
100 Swim
200 Drill/Swim by 25
300 Pull
200 Swim (75 free/25 non-free)
100 D/S by 25
(2-6) x 50 (2-pull; 2-d/s; 2 swim)
Main (1500)
4 x 100 Free, even pace. On 1:20, 1:30, 1:40, 1:50
4 x 50 Choice. #1 easy recovery. #2-4 descend on :55, 1:00, 1:10
3 x 100 Free, even pace
3 x 50 Choice . #1 easy recovery. #2-3 descend
2 x 100 Free, Descend
2 x 50 #1 easy, #2 fast
1 x 100 Free. Fast
1 x 50 Choice. Fast
Cool-Down (100-200)
(4-8) x 50 Drill/Swim or Count strokes