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, August 12
Warm-Up (1000)
200-300 swim
2 x 100 pull, rest 15, 2nd one faster
300 pull/kick (50 pull/25 kick; 25 kick/50 pull; repeat)
200 kick, easy with fins OR 100-150 kick ***
Main (1500)
4 x 100 free on interval for 15-20 sec rest *lane 8 start with 3 x 100
1 x 50 choice, fast *lane 8 start with 3 x 100
3 x 100 (#1-2 free, #3 choice). Same interval as above
2 x 50 choice, descend, on interval for 15 sec rest
2 x 100 free, descend, same interval
3 x 50 choice, descend 1-2, 3 easy
1 x 100 choice, fast
4 x 50 choice, #1 easy, descend 2-3, #4 easy
Friday, August 12
Warm-Up (1000)
200-300 swim
2 x 100 pull, rest 15, 2nd one faster
300 pull/kick (50 pull/25 kick; 25 kick/50 pull; repeat)
200 kick, easy with fins OR 100-150 kick ***
Main (1500)
4 x 100 free on interval for 15-20 sec rest *lane 8 start with 3 x 100
1 x 50 choice, fast *lane 8 start with 3 x 100
3 x 100 (#1-2 free, #3 choice). Same interval as above
2 x 50 choice, descend, on interval for 15 sec rest
2 x 100 free, descend, same interval
3 x 50 choice, descend 1-2, 3 easy
1 x 100 choice, fast
4 x 50 choice, #1 easy, descend 2-3, #4 easy