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.
Wednesday, Oct 26 Taper
Warm-Up (900-1000)
Think about streamline turns.
200 Swim
200 Pull
200 Drill/Swim by 25
100 50 catch-up/50 almost c.u. Watch each lane.
200 2 x 100 Kick. Rest 10-15 sec.
100 IM, swim. Sub free where necessary
Main (600 plus starts)
3 x 100 Descend, choice.
3 x 50 Descend
50 Easy swim
Practice off blocks.
Divide into relays
200 Relay with each swimmer going 50 free
100 Relay as Medley Relay.
100 Backstroke Relay
Cool-Down (100-300)
200 easy swim
100 Pull
Wednesday, Oct 26 Taper
Warm-Up (900-1000)
Think about streamline turns.
200 Swim
200 Pull
200 Drill/Swim by 25
100 50 catch-up/50 almost c.u. Watch each lane.
200 2 x 100 Kick. Rest 10-15 sec.
100 IM, swim. Sub free where necessary
Main (600 plus starts)
3 x 100 Descend, choice.
3 x 50 Descend
50 Easy swim
Practice off blocks.
Divide into relays
200 Relay with each swimmer going 50 free
100 Relay as Medley Relay.
100 Backstroke Relay
Cool-Down (100-300)
200 easy swim
100 Pull