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.
Saturday, Oct 22
I was swimming alone on Sat and this workout was good for me. I’ve swum hard and lifted weights so I just wanted some relatively easy swimming. There are various sets done this week when I coached.
300 Swim. All turns should be streamlined!
500 Pull as 5 x 100. Interval for 10-15 sec rest
200 Drill/Swim
200 as 4 x 50, 12 ½ one arm /12 ½ swim. Rest 10-15
300 as 4 x 75 (swim, drill, swim). Choice.
4 x 100 as 25 kick/50 swim/25 kick
300 as 4 x (Kick, drill, swim). Fins okay.
Saturday, Oct 22
I was swimming alone on Sat and this workout was good for me. I’ve swum hard and lifted weights so I just wanted some relatively easy swimming. There are various sets done this week when I coached.
300 Swim. All turns should be streamlined!
500 Pull as 5 x 100. Interval for 10-15 sec rest
200 Drill/Swim
200 as 4 x 50, 12 ½ one arm /12 ½ swim. Rest 10-15
300 as 4 x 75 (swim, drill, swim). Choice.
4 x 100 as 25 kick/50 swim/25 kick
300 as 4 x (Kick, drill, swim). Fins okay.
