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, Sept 30
Warm-Up (1000)
600 free as 100 swim, 100 pull (no paddles), 100 pull (w/ paddles), 100 swim (paddles/fins),
100 swim w/ fins, 100 swim
300 Kick as 6 x 50 on 1:10, 1:15, 1:20, 1:30, 2:00)
100 Swim, choice
Main (1200-1500)
4 x 50, choice, on :55, 1:05, 1:10, 1:30, 1:50
200 Pull, free, no paddles
3 x 50, choice
200 Pull, free, with paddles
2 x 50, choice
200 Swim, choice, easy
1 x 50 for time
100 easy recovery
3 x 100 hold an even pace, on 1:45, 1:55, 2:10, 2:20, 2:50
Cool-Down (100)
4 x 25 long and strong
Friday, Sept 30
Warm-Up (1000)
600 free as 100 swim, 100 pull (no paddles), 100 pull (w/ paddles), 100 swim (paddles/fins),
100 swim w/ fins, 100 swim
300 Kick as 6 x 50 on 1:10, 1:15, 1:20, 1:30, 2:00)
100 Swim, choice
Main (1200-1500)
4 x 50, choice, on :55, 1:05, 1:10, 1:30, 1:50
200 Pull, free, no paddles
3 x 50, choice
200 Pull, free, with paddles
2 x 50, choice
200 Swim, choice, easy
1 x 50 for time
100 easy recovery
3 x 100 hold an even pace, on 1:45, 1:55, 2:10, 2:20, 2:50
Cool-Down (100)
4 x 25 long and strong