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, Aug 15, Meter Pool
Warm-Up (1000)
10 x 100 on 1:40, 2:00, 2:10, 2:30, 2:50
3 are swim
3 are pull
3 are kick (with fins)
1 is swim with fins
Main (1000-2500)
As many 100 freestyle as you can do on the same interval. Keep it steady.
Lane 4: on 1:40
Lane 5: on 2:00
Lane 6: on 2:10
Lane 7: on 2:30
Lane 8: on 2:50
Monday, Aug 15, Meter Pool
Warm-Up (1000)
10 x 100 on 1:40, 2:00, 2:10, 2:30, 2:50
3 are swim
3 are pull
3 are kick (with fins)
1 is swim with fins
Main (1000-2500)
As many 100 freestyle as you can do on the same interval. Keep it steady.
Lane 4: on 1:40
Lane 5: on 2:00
Lane 6: on 2:10
Lane 7: on 2:30
Lane 8: on 2:50