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, July 11
Warm-Up (900)
200 swim
100 (2 x 50 Kick)
200 (2 x 100 Kick)
100 (2 x 50 Pull)
200 (2 x 100 Pull)
100 Drill (5 rt only/5 left only/swim rest of 25 – 4rt/4lft/swim rest – 3rt/3lft/swim – 2 each)
Main (1200-1800)
300 as 100 swim/100 pull/100 swim
300 as 50 drill/100 swim/50 drill/100 swim
300 as 100 pull/100 swim/100 pull
300 as 3 x 100 on 1:40, 1:55, 2:10, 2:30, 2:45 (15-20 sec rest)
300 swim, long and strong
If time, 300 pull, long and strong
Cool-Down (100-200)
4 x 50 count strokes
Monday, July 11
Warm-Up (900)
200 swim
100 (2 x 50 Kick)
200 (2 x 100 Kick)
100 (2 x 50 Pull)
200 (2 x 100 Pull)
100 Drill (5 rt only/5 left only/swim rest of 25 – 4rt/4lft/swim rest – 3rt/3lft/swim – 2 each)
Main (1200-1800)
300 as 100 swim/100 pull/100 swim
300 as 50 drill/100 swim/50 drill/100 swim
300 as 100 pull/100 swim/100 pull
300 as 3 x 100 on 1:40, 1:55, 2:10, 2:30, 2:45 (15-20 sec rest)
300 swim, long and strong
If time, 300 pull, long and strong
Cool-Down (100-200)
4 x 50 count strokes