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 9
Warm-Up (650-950)
200-300 Swim (75 Free/25 non)
200-300 Pull
200 -300 (50 Kick/50 Swim). Fins ok.
50 Practice underwater pull out for ***
Main (1200-1800)
300 Free (50 full catch-up/100 swim) x 2
300 (100 Swim/100 Pull/100 Swim)
300 Back, Free or fly. 6 x 50 as 1-rt arm only/swim; 2- lft only/swim; 3-3rt/3lft);
4-Swim; 5- 3r/3/3l/3; 6- swim
300 as 3 x 100 swim with interval for at least 10 sec rest
300 as 3 x 100 pull; same interval
300 Swim
Cool-Down (50-150)
(1-3) x 50 easy
Wednesday, Nov 9
Warm-Up (650-950)
200-300 Swim (75 Free/25 non)
200-300 Pull
200 -300 (50 Kick/50 Swim). Fins ok.
50 Practice underwater pull out for ***
Main (1200-1800)
300 Free (50 full catch-up/100 swim) x 2
300 (100 Swim/100 Pull/100 Swim)
300 Back, Free or fly. 6 x 50 as 1-rt arm only/swim; 2- lft only/swim; 3-3rt/3lft);
4-Swim; 5- 3r/3/3l/3; 6- swim
300 as 3 x 100 swim with interval for at least 10 sec rest
300 as 3 x 100 pull; same interval
300 Swim
Cool-Down (50-150)
(1-3) x 50 easy