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, Jan 20, Meter Pool
Warm-Up (1200)
500 (200 Swim / 50 catch-up / 100 swim / 50 almost c.u. /100 swim)
~Stop. Get lane organized.~
300 as 3 x 100 Pull. Descend.
200 as 8 x 25, choice, count strokes
200 (25 kick/25 swim), choice
Main (1500)
4 x 50 Drill (2 chg 6 with 3 / 2 catch-up). Go when 3rd person finishes.
6 x 50 Drill / Swim (#1 25 rt only. #2 25 left only. #3 3 rt/3 lft.) x 2. Go on 3rd touch.
8 x 50 Swim. Interval for 10-15 rest. Free.
12 x 50 choice. (3 descend/1 easy). Add 5-10 to free interval above.
Cool-Down (100-300)
Easy swim, count strokes by 25.
Friday, Jan 20, Meter Pool
Warm-Up (1200)
500 (200 Swim / 50 catch-up / 100 swim / 50 almost c.u. /100 swim)
~Stop. Get lane organized.~
300 as 3 x 100 Pull. Descend.
200 as 8 x 25, choice, count strokes
200 (25 kick/25 swim), choice
Main (1500)
4 x 50 Drill (2 chg 6 with 3 / 2 catch-up). Go when 3rd person finishes.
6 x 50 Drill / Swim (#1 25 rt only. #2 25 left only. #3 3 rt/3 lft.) x 2. Go on 3rd touch.
8 x 50 Swim. Interval for 10-15 rest. Free.
12 x 50 choice. (3 descend/1 easy). Add 5-10 to free interval above.
Cool-Down (100-300)
Easy swim, count strokes by 25.
