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, January 13, Meter Pool
Warm-Up (900)
300 Swim. 75 free/25 choice
200 Pull
100 Kick, choice. Fins ok.
300 Drill/Swim by 25. 1st 100: chg 6 and chg 6 with 3; 2nd 100 chg 3 and chg 3 with 3;
3rd 100: catch-up
Fins off.
Main (1500)
8 x 50 Swim. #1-4 choice; #5-8 free
On 1:00, :50; 1:10, 1:00; 1:20, 1:05; 1:20, 1:05 or 1:10; 1:55, 1:45
8 x 100 Swim. #1-6 Free; #7-8 choice. Work on steady pace for free.
1:35, 1:50, 2:00 or 2:05, 2:10, 2:50
4 x 75 25 Free/25 Non-free/25 Free on 1:20, 1:40, 1:45, 1:50, 2:05
Cool-Down (100-300)
200 Pull
100 Swim
Friday, January 13, Meter Pool
Warm-Up (900)
300 Swim. 75 free/25 choice
200 Pull
100 Kick, choice. Fins ok.
300 Drill/Swim by 25. 1st 100: chg 6 and chg 6 with 3; 2nd 100 chg 3 and chg 3 with 3;
3rd 100: catch-up
Fins off.
Main (1500)
8 x 50 Swim. #1-4 choice; #5-8 free
On 1:00, :50; 1:10, 1:00; 1:20, 1:05; 1:20, 1:05 or 1:10; 1:55, 1:45
8 x 100 Swim. #1-6 Free; #7-8 choice. Work on steady pace for free.
1:35, 1:50, 2:00 or 2:05, 2:10, 2:50
4 x 75 25 Free/25 Non-free/25 Free on 1:20, 1:40, 1:45, 1:50, 2:05
Cool-Down (100-300)
200 Pull
100 Swim