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 18, Meter Pool
Warm-Up (1000)
300 (100 swim / 100 d-s / 100 swim)
300 Pull
400 (8 x 50), 1-3 Kick/ 4 Swim / 5-7 Kick / 8 Swim
Main (1500)
4 x 100 Free, even pace. On 1:40, 1:55, 2:05, 2:15, 3:00. or #1 non-fr, #2 rest, #3 non, #4 fr
4 x 50 Choice. #1 easy recovery. #2-4 descend on :55, 1:00, 1:10
3 x 100 Free, even pace or #1 non-fr, #2 rest, #3 non-fr
3 x 50 Choice . #1 easy recovery. #2-3 descend
2 x 100 Free, Descend or #1 fast, #2 recovery
2 x 50 #1 easy, #2 fast
1 x 100 Free. Fast
1 x 50 Choice. Fast
Cool-Down (100)
Easy swim
Wednesday, May 18, Meter Pool
Warm-Up (1000)
300 (100 swim / 100 d-s / 100 swim)
300 Pull
400 (8 x 50), 1-3 Kick/ 4 Swim / 5-7 Kick / 8 Swim
Main (1500)
4 x 100 Free, even pace. On 1:40, 1:55, 2:05, 2:15, 3:00. or #1 non-fr, #2 rest, #3 non, #4 fr
4 x 50 Choice. #1 easy recovery. #2-4 descend on :55, 1:00, 1:10
3 x 100 Free, even pace or #1 non-fr, #2 rest, #3 non-fr
3 x 50 Choice . #1 easy recovery. #2-3 descend
2 x 100 Free, Descend or #1 fast, #2 recovery
2 x 50 #1 easy, #2 fast
1 x 100 Free. Fast
1 x 50 Choice. Fast
Cool-Down (100)
Easy swim