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, Oct 14
Warm-Up (1100)
600 (100 swim/100 pull/100 kick) x 2
500 as 10 x 50 (odd k/s, even d/s: #2,4 catch-up; #6,8 almost c.u.; #10 choice)
Main (1200)
300 broken at each 100 to check pace, choice
200 as 4 x 50 with 10 sec rest; descend, choice
100 for time, choice. I will time each lane
100 easy, recovery
200 alternate 25 chg 6 (6 kicks) with 3 strokes/25 swim
300 pull
Cool-Down (200-400)
(4-8) x 25 Kick fly underwater then count strokes to wall (back, fly or free)
(2-4) x 50 easy
Friday, Oct 14
Warm-Up (1100)
600 (100 swim/100 pull/100 kick) x 2
500 as 10 x 50 (odd k/s, even d/s: #2,4 catch-up; #6,8 almost c.u.; #10 choice)
Main (1200)
300 broken at each 100 to check pace, choice
200 as 4 x 50 with 10 sec rest; descend, choice
100 for time, choice. I will time each lane
100 easy, recovery
200 alternate 25 chg 6 (6 kicks) with 3 strokes/25 swim
300 pull
Cool-Down (200-400)
(4-8) x 25 Kick fly underwater then count strokes to wall (back, fly or free)
(2-4) x 50 easy
