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.
Friday, Dec 16
I had jury duty on Wednesday and had a substitute coach.
Warm-Up (1000)
350 100 free swim/25 butter-flutter (swim fly as far as you can, then switch to free)/
25 free/25 back/25 free/25 ***/25 free/100 free
~Fins ok~
200 IM as 25 kick/25 drill. 3 right/3 left drill for fly, back, free. 2 kicks with 1 pull for ***
300 25K/25D/25S
~Fins off~
150 Free. 50 catch-up/100 swim
Main (1300)
300 Free. Stop each 100 to check time. Descend.
200 Choice. Stop at the 100 to check time. Descend or even split.
100 Choice, moderate. Check time. Very Important to know your time.
Contest…
100 Swim. I will give you a range so that you don’t go too slow. Tell me your time when you
finish; don’t look at clock or watch. Person who is the closest, wins a prize. I’ll time.
12 x 50 Do as 3 x (4 x 50). Descend 1-3, 4 is recovery. On interval for 15 sec rest.
Cool-Down (200)
Easy 200
Total 2500
Friday, Dec 16
I had jury duty on Wednesday and had a substitute coach.
Warm-Up (1000)
350 100 free swim/25 butter-flutter (swim fly as far as you can, then switch to free)/
25 free/25 back/25 free/25 ***/25 free/100 free
~Fins ok~
200 IM as 25 kick/25 drill. 3 right/3 left drill for fly, back, free. 2 kicks with 1 pull for ***
300 25K/25D/25S
~Fins off~
150 Free. 50 catch-up/100 swim
Main (1300)
300 Free. Stop each 100 to check time. Descend.
200 Choice. Stop at the 100 to check time. Descend or even split.
100 Choice, moderate. Check time. Very Important to know your time.
Contest…
100 Swim. I will give you a range so that you don’t go too slow. Tell me your time when you
finish; don’t look at clock or watch. Person who is the closest, wins a prize. I’ll time.
12 x 50 Do as 3 x (4 x 50). Descend 1-3, 4 is recovery. On interval for 15 sec rest.
Cool-Down (200)
Easy 200
Total 2500
