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 15 Meter Pool
Warm-Up (1000)
400 (150 Swim/50 drill/150 swim/50 drill)
300 Pull (100 easy, 200 build) Rest 10-15 between 100 and 200.
200 Kick, choice
100 Swim, choice
Main (1500)
4 x 50 Choice on :55, 1:05, 1:15, 1:30, (Ln 8: 3 x 50 on 2:00)
4 x 100 Free on 1:35, 1:50, 2:05, 2:15, (Ln 8: 2 x 100 on 3:30)
3 x 50
3 x 100 Free on 1:30, 1:45, 2:00, 2:10, 2:40, (Ln 8: 2 x 100 on 3:20)
2 x 50
2 x 100 Free on 1:25, 1:40, 1:55, 2:05, 2:30
1 x 50
1 x 100
Cool-Down (100-200)
Easy swim
Friday, July 15 Meter Pool
Warm-Up (1000)
400 (150 Swim/50 drill/150 swim/50 drill)
300 Pull (100 easy, 200 build) Rest 10-15 between 100 and 200.
200 Kick, choice
100 Swim, choice
Main (1500)
4 x 50 Choice on :55, 1:05, 1:15, 1:30, (Ln 8: 3 x 50 on 2:00)
4 x 100 Free on 1:35, 1:50, 2:05, 2:15, (Ln 8: 2 x 100 on 3:30)
3 x 50
3 x 100 Free on 1:30, 1:45, 2:00, 2:10, 2:40, (Ln 8: 2 x 100 on 3:20)
2 x 50
2 x 100 Free on 1:25, 1:40, 1:55, 2:05, 2:30
1 x 50
1 x 100
Cool-Down (100-200)
Easy swim