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.
Monday, Dec 12
Warm-Up (800)
200 Swim
600 as 12 x 50; rest 10
3 d/s; 1 free swim for pace; 3 k/s; 1 free pace; 3 count; 1 choice
Main (1600)
400 as 16 x 25 on :35, :40, :45, :55
400 as 8 x 50 on :50, 1:00, 1:10, 1:20, 1:50. Do in groups of 4.
400 as 4 x 100; 2 are choice on 1:50, 2:10, 2:20, 2:30, 3:00;
2 are free on 1:35, 1:55, 2:05, 2:15, 2:45
400 as 2 x 200 Pull. Descend. Rest 30-60.
400 Get your time. Relaxed, but not slow.
Cool-Down (300)
100 IM drill
200 IM as d/s. Sub free as needed
Total 2700
Monday, Dec 12
Warm-Up (800)
200 Swim
600 as 12 x 50; rest 10
3 d/s; 1 free swim for pace; 3 k/s; 1 free pace; 3 count; 1 choice
Main (1600)
400 as 16 x 25 on :35, :40, :45, :55
400 as 8 x 50 on :50, 1:00, 1:10, 1:20, 1:50. Do in groups of 4.
400 as 4 x 100; 2 are choice on 1:50, 2:10, 2:20, 2:30, 3:00;
2 are free on 1:35, 1:55, 2:05, 2:15, 2:45
400 as 2 x 200 Pull. Descend. Rest 30-60.
400 Get your time. Relaxed, but not slow.
Cool-Down (300)
100 IM drill
200 IM as d/s. Sub free as needed
Total 2700
