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, Yard Pool
The previous workout was for the morning group in a meter pool. This one is for the night group in yard pool. I generally have both groups do the same workout, but since the morning meets 3 x week and the night meet 2 x, I sometimes use parts of several morning workouts for the evening group.
Warm-Up (1200)
200 Swim, choice
300 (50 kick /50 swim)
200 Alternate 25 full c.u. / 25 almost c.u.
100 Back (2 x 25 Kick, 2 x 25 Swim). Think: Head, hips, hands.
200 Alternate 25 back/ 25 free
200 Pull (long and strong)
Main (1500)
400 Moderate swim, get time, figure avg/100
200 (4 x 50). Interval for 10-15 rest
200 swim, maintain avg/100
300 (3 x 100). Interval for 15-20 sec rest.
400 Get time again.
Cool-Down
Easy swim
Wednesday, July 13, Yard Pool
The previous workout was for the morning group in a meter pool. This one is for the night group in yard pool. I generally have both groups do the same workout, but since the morning meets 3 x week and the night meet 2 x, I sometimes use parts of several morning workouts for the evening group.
Warm-Up (1200)
200 Swim, choice
300 (50 kick /50 swim)
200 Alternate 25 full c.u. / 25 almost c.u.
100 Back (2 x 25 Kick, 2 x 25 Swim). Think: Head, hips, hands.
200 Alternate 25 back/ 25 free
200 Pull (long and strong)
Main (1500)
400 Moderate swim, get time, figure avg/100
200 (4 x 50). Interval for 10-15 rest
200 swim, maintain avg/100
300 (3 x 100). Interval for 15-20 sec rest.
400 Get time again.
Cool-Down
Easy swim
