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, Aug 10
This one is out of order; I had it named incorrectly and couldn't find it to post.
Warm-Up (1000)
200 Swim
300 (25K/25D/25S)
200 Pull
6 x 50 (#1 count/wide entry, free; #2 Count/chg 3 with 3, free or back;
#3 br pull with fly or free kick/swim br or fr; #4-6 kick). Rest 10.
Main (1500)
3 x 100 (#1 free, 2nd length is full c.u.; #2 free or back, 2nd length is 4 R only/4 L only;
#3 same as #1). Lv on 4th touch.
100 Pull with paddles, extend and lift elbow
3 x 100 (#1 non-free or all c.u.; #2 free, 2nd length is finger tip drag, free; #3 choice, all swim)
100 Pull (25 free w/ paddles; 25 *** with paddles; 25 free no paddles; 25 back)
3 x 100 free. Interval for 20 sec rest or 4 x 50 non-free. Interval for 15 sec rest.
100 Pull. Build 100 so last 25 is fast.
3 x 100. No interval. Rest exactly 10 sec. Remember times to tell me.
Cool-Down (200)
4 x 50 Stretch it out.
Wednesday, Aug 10
This one is out of order; I had it named incorrectly and couldn't find it to post.
Warm-Up (1000)
200 Swim
300 (25K/25D/25S)
200 Pull
6 x 50 (#1 count/wide entry, free; #2 Count/chg 3 with 3, free or back;
#3 br pull with fly or free kick/swim br or fr; #4-6 kick). Rest 10.
Main (1500)
3 x 100 (#1 free, 2nd length is full c.u.; #2 free or back, 2nd length is 4 R only/4 L only;
#3 same as #1). Lv on 4th touch.
100 Pull with paddles, extend and lift elbow
3 x 100 (#1 non-free or all c.u.; #2 free, 2nd length is finger tip drag, free; #3 choice, all swim)
100 Pull (25 free w/ paddles; 25 *** with paddles; 25 free no paddles; 25 back)
3 x 100 free. Interval for 20 sec rest or 4 x 50 non-free. Interval for 15 sec rest.
100 Pull. Build 100 so last 25 is fast.
3 x 100. No interval. Rest exactly 10 sec. Remember times to tell me.
Cool-Down (200)
4 x 50 Stretch it out.
