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 13
Warm-Up (900)
200-300 Swim
200-300 Pull
50-100 (2-4) x 25 *** kick, with board
50-100 (2-4) x 25 *** swim (1) pull with noodle
(2) swim with noodle (3), (4) swim with glide: P,K.G(2)
100 2 x 50 (1) ***/free or all free (2) back/free or all back
Main (1500)
3 x 100 (fins ok) 50 kick/50 swim, choice
200 Swim, choice
3 x 100 (fins optional) 25 kick, 25 drill, 50 swim Choice
200 Swim, choice
3 x 100 (no fins) (25 catch-up/25 almost c.u.) x 2 Free
200 Swim, free
Cool-Down (200)
4 x 25 Count strokes
100 Easy
Wednesday, July 13
Warm-Up (900)
200-300 Swim
200-300 Pull
50-100 (2-4) x 25 *** kick, with board
50-100 (2-4) x 25 *** swim (1) pull with noodle
(2) swim with noodle (3), (4) swim with glide: P,K.G(2)
100 2 x 50 (1) ***/free or all free (2) back/free or all back
Main (1500)
3 x 100 (fins ok) 50 kick/50 swim, choice
200 Swim, choice
3 x 100 (fins optional) 25 kick, 25 drill, 50 swim Choice
200 Swim, choice
3 x 100 (no fins) (25 catch-up/25 almost c.u.) x 2 Free
200 Swim, free
Cool-Down (200)
4 x 25 Count strokes
100 Easy