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, Oct 3
Warm-Up (900)
600 (200 Swim/100 Kick/100 Swim with fins/100 kick/100 swim without fins)
200 as 8 x 25; #1,3 catch-up; #5,7 almost catch-up; evens are swim free
100 as 4 x 25; #1 chg 6; #2 back swim; #3 chg 3 with 3 strokes; #4 back swim
Main (1500)
5 x 100 Pull; #1 with paddles; #2-3 without paddles; #4-5 either way
OR #1 free; #2 non-free; #3 skip; #4-5 free
4 x 100 Swim free OR #1 non-free, #2,3 free, #3-4 non-free
300 swim broken at 100 and 200 to check pace OR 200 non-free, broken at the 100
200 as 4 x 50
100 easy
Cool-Down (200-300)
4 x 50 drill/swim, choice
100 easy swim
Monday, Oct 3
Warm-Up (900)
600 (200 Swim/100 Kick/100 Swim with fins/100 kick/100 swim without fins)
200 as 8 x 25; #1,3 catch-up; #5,7 almost catch-up; evens are swim free
100 as 4 x 25; #1 chg 6; #2 back swim; #3 chg 3 with 3 strokes; #4 back swim
Main (1500)
5 x 100 Pull; #1 with paddles; #2-3 without paddles; #4-5 either way
OR #1 free; #2 non-free; #3 skip; #4-5 free
4 x 100 Swim free OR #1 non-free, #2,3 free, #3-4 non-free
300 swim broken at 100 and 200 to check pace OR 200 non-free, broken at the 100
200 as 4 x 50
100 easy
Cool-Down (200-300)
4 x 50 drill/swim, choice
100 easy swim