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.
Saturday, July 9
This is a workout that I did on my own. I am beginning my taper for Auburn.
Warm-Up (1000)
200 swim, free
300 mix drill and swim (100 back, free, ***)
500 as 10 x 50. #1-6 K/D/S, #7-10 build
Main
Back (250)
50 K
50 P
2 x 25 S
2 x 50 S
*** (250)
50 K
50 P
2 x 25 S
2 x 50 S
Free (400)
50 K
2 x 50 P
2 x 25 S
4 x 50 S
Cool-Down (100)
Easy swim
Saturday, July 9
This is a workout that I did on my own. I am beginning my taper for Auburn.
Warm-Up (1000)
200 swim, free
300 mix drill and swim (100 back, free, ***)
500 as 10 x 50. #1-6 K/D/S, #7-10 build
Main
Back (250)
50 K
50 P
2 x 25 S
2 x 50 S
*** (250)
50 K
50 P
2 x 25 S
2 x 50 S
Free (400)
50 K
2 x 50 P
2 x 25 S
4 x 50 S
Cool-Down (100)
Easy swim
