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, July 6
Warm-Up (1000-1200)
300 free. (25 fullcatch-up / 75 swim)
300 pull. (75 free / 25 back). Remember to roll your hips on back pull. Wide entry.
300 50 Kick / 50 Swim, choice.
100-300 (2-6) x 50 as drill/swim. Choice stroke and choice drill. Rest 10-15 after each 50.
Main (1200-1600)
300-400 (6-8) x 50 on :55, 1:00, 1:10, 1:20, 1:40. Get in lane according to time and stroke.
Will switch back to usual lanes after this.
300-400 (3-4) x 100 all free. On 1:30, 1:45, 2:00, 2:15, 2:50. This should be tight interval.
600-800 (12-16) x 50. (5 or 4 Kick; 5 or 4 Pull; 4 or 6 Swim).
Ln 4: 1:30, 1:00, 1:00; Ln 5: 1:30, 1:05, 1:05; Ln 6: 1:30, 1:15, 1:15
Ln 7: 1:40, 1:20, 1:20; Ln 8: 2:00, 1:50, 1:50
Cool-Down (100-200)
Easy swim.
Wednesday, July 6
Warm-Up (1000-1200)
300 free. (25 fullcatch-up / 75 swim)
300 pull. (75 free / 25 back). Remember to roll your hips on back pull. Wide entry.
300 50 Kick / 50 Swim, choice.
100-300 (2-6) x 50 as drill/swim. Choice stroke and choice drill. Rest 10-15 after each 50.
Main (1200-1600)
300-400 (6-8) x 50 on :55, 1:00, 1:10, 1:20, 1:40. Get in lane according to time and stroke.
Will switch back to usual lanes after this.
300-400 (3-4) x 100 all free. On 1:30, 1:45, 2:00, 2:15, 2:50. This should be tight interval.
600-800 (12-16) x 50. (5 or 4 Kick; 5 or 4 Pull; 4 or 6 Swim).
Ln 4: 1:30, 1:00, 1:00; Ln 5: 1:30, 1:05, 1:05; Ln 6: 1:30, 1:15, 1:15
Ln 7: 1:40, 1:20, 1:20; Ln 8: 2:00, 1:50, 1:50
Cool-Down (100-200)
Easy swim.