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 18, Meter Pool
Warm-Up (1000)
200-400 Swim
200-300 Pull
100-200 Kick
100 Drill/Swim by 25, choice
Main (1500)
(5-10) x 50 Free. L4: 10 on :50, L5:9 on :55, L6: 8 on 1:00, L7: 7 on 1:10, L8: 5 on 1:30
(3-8) x 50 Pull Free. Same intervals. L4:8, L5:7, L6:6, L7:5, L8:3
(3-6) x 50. Odd drill or non-free. Even free.
Drills: 5R/5L, 4R/4L, 3R/3L.
L4: 6 on 1:05, L5: 6 on 1:10, L6: 5 on 1:15, L7: 4 on 1:20, L8: 3 on 1:50
(3-4) x 50 Choice. Note interval, most will do free.
L4: 4 on :55, L5:4 on 1:00, L6: 3 on 1:05, L7: 3 on 1:15, L8:2 on 1:45
2 x 50 Choice
L4, 5, 6 on 1:30; L7-8 on 1:45
Cool-Down
200 Easy swim
Monday, July 18, Meter Pool
Warm-Up (1000)
200-400 Swim
200-300 Pull
100-200 Kick
100 Drill/Swim by 25, choice
Main (1500)
(5-10) x 50 Free. L4: 10 on :50, L5:9 on :55, L6: 8 on 1:00, L7: 7 on 1:10, L8: 5 on 1:30
(3-8) x 50 Pull Free. Same intervals. L4:8, L5:7, L6:6, L7:5, L8:3
(3-6) x 50. Odd drill or non-free. Even free.
Drills: 5R/5L, 4R/4L, 3R/3L.
L4: 6 on 1:05, L5: 6 on 1:10, L6: 5 on 1:15, L7: 4 on 1:20, L8: 3 on 1:50
(3-4) x 50 Choice. Note interval, most will do free.
L4: 4 on :55, L5:4 on 1:00, L6: 3 on 1:05, L7: 3 on 1:15, L8:2 on 1:45
2 x 50 Choice
L4, 5, 6 on 1:30; L7-8 on 1:45
Cool-Down
200 Easy swim