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 29
Warm-Up (1200)
200 Swim, free
200 (25 D/25 S), free
200 Pull, free
100 Swim, choice
100 (25 D/25 S), choice
100 Pull, choice
75 K, back or free
75 K, different stroke
75 K/S/K, choice
75 S/K/S, choice
Main 1 (1200)
4 x 100 free on 1:35, 1:50, 2:05, 2:15, 2:40
4 x 50 choice on 1:00, 1:10, 1:20, 1:30
4 x 100 pull free
4 x 50 choice
Main 2 (400). Only faster lanes will get to this.
2 x 200 (both swim or 1 swim/1 pull). Long and strong.
Cool-Down (300)
(2-6) x 50 Drill/Swim
Friday, July 29
Warm-Up (1200)
200 Swim, free
200 (25 D/25 S), free
200 Pull, free
100 Swim, choice
100 (25 D/25 S), choice
100 Pull, choice
75 K, back or free
75 K, different stroke
75 K/S/K, choice
75 S/K/S, choice
Main 1 (1200)
4 x 100 free on 1:35, 1:50, 2:05, 2:15, 2:40
4 x 50 choice on 1:00, 1:10, 1:20, 1:30
4 x 100 pull free
4 x 50 choice
Main 2 (400). Only faster lanes will get to this.
2 x 200 (both swim or 1 swim/1 pull). Long and strong.
Cool-Down (300)
(2-6) x 50 Drill/Swim