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 27
Warm-up (700-900)
200-300 swim
300 (25K/25D/25S)
200-300 pull
Main 1 (1200)
Choice:
300 as 50 drill/100 swim/50 drill/100 swim (all one stroke)
200 as 4 x 50 descend. 1 stroke or 25/25 (2 strokes)
100 continuous as 50 long and strong/50 faster
Free:
300 as 3 x 100 pull
200 as 50K/50S
100 Swim, long and strong/faster
Main 2 (300)
50 fly (25 D/25 butter flutter)
50 back (25 chg 3 with 3/25 swim)
50 *** (easy 25: 3 strokes with glide 3/3 with glide 2/rest with glide 1)
50 free (1st ½ of each 25 is full c.u., then swim rest)
100 IM (substitute free when needed)
Cool-down (200)
25 choice, count strokes
100 each
Wednesday, July 27
Warm-up (700-900)
200-300 swim
300 (25K/25D/25S)
200-300 pull
Main 1 (1200)
Choice:
300 as 50 drill/100 swim/50 drill/100 swim (all one stroke)
200 as 4 x 50 descend. 1 stroke or 25/25 (2 strokes)
100 continuous as 50 long and strong/50 faster
Free:
300 as 3 x 100 pull
200 as 50K/50S
100 Swim, long and strong/faster
Main 2 (300)
50 fly (25 D/25 butter flutter)
50 back (25 chg 3 with 3/25 swim)
50 *** (easy 25: 3 strokes with glide 3/3 with glide 2/rest with glide 1)
50 free (1st ½ of each 25 is full c.u., then swim rest)
100 IM (substitute free when needed)
Cool-down (200)
25 choice, count strokes
100 each