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, July 8
Warm-Up (1300-1700)
10 minute swim, choice (300-600)
500 as 10 x 50 Drill/Swim. #1-2 One only free; #3-4 Full c.u.; #5-6 FT drag, wide recovery;
#7-8 Change 3 (back or free); #9-10 2 count glide (*** or free)
~Fins on~
300-400 as (3-4) x 100 Kick, choice. I’ll start each lane. Change lanes according to fins.
100 easy swim, choice, with fins
~Fins off~
100 easy swim, choice
Main (600-1200)
300-600 (2 x 100 pull, 1 x 100 swim) x 2. On 1:40, 1:50, 2:00 or 2:05, 2:15, 2:45
300-600 (1 x 100 pull, 2 x 100 swim) x 2
Friday, July 8
Warm-Up (1300-1700)
10 minute swim, choice (300-600)
500 as 10 x 50 Drill/Swim. #1-2 One only free; #3-4 Full c.u.; #5-6 FT drag, wide recovery;
#7-8 Change 3 (back or free); #9-10 2 count glide (*** or free)
~Fins on~
300-400 as (3-4) x 100 Kick, choice. I’ll start each lane. Change lanes according to fins.
100 easy swim, choice, with fins
~Fins off~
100 easy swim, choice
Main (600-1200)
300-600 (2 x 100 pull, 1 x 100 swim) x 2. On 1:40, 1:50, 2:00 or 2:05, 2:15, 2:45
300-600 (1 x 100 pull, 2 x 100 swim) x 2
