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, Nov 2 Last week of Taper
Warm-Up (1100)
200-400 Swim, choice
500 as 10 x 50 (#1-4 D/S, #5-7 Pull ½, #8-10 Kick ½)
200 as 4 x 50. Work the turns.
Main (500-700)
4 x 25 on :45, :50, :50, :50, :55. Quality!
25-75 Easy swim to starting blocks.
Pick an event. Swim the 1st ¼ at race pace. For 50s, swim 25. Groups.
Repeat the above.
100-200 Easy Swim.
100-? 25’s with turns.
Cool-Down (100-300)
Easy 100-300 Pull or Swim
Wednesday, Nov 2 Last week of Taper
Warm-Up (1100)
200-400 Swim, choice
500 as 10 x 50 (#1-4 D/S, #5-7 Pull ½, #8-10 Kick ½)
200 as 4 x 50. Work the turns.
Main (500-700)
4 x 25 on :45, :50, :50, :50, :55. Quality!
25-75 Easy swim to starting blocks.
Pick an event. Swim the 1st ¼ at race pace. For 50s, swim 25. Groups.
Repeat the above.
100-200 Easy Swim.
100-? 25’s with turns.
Cool-Down (100-300)
Easy 100-300 Pull or Swim
