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, January 23
Warm-Up (1000)
300 as 4 x 75 (#1 swim free; #2 50 free/25 catch-up; #3 25 free/50 catch-up; #4 catch-up
100 free, almost catch-up
400 as 8 x 50 fins ok for 1st 4. #1 back kick; #2 chg 6 back; #3 *** pull with fly kick;
#4 *** pull with free kick; fins off for rest; #5 chg 3 with 3 back; #6 back swim;
#7 *** kick (or kick facing wall); #8 *** swim with glide
200 as 4 x 50 (25 back/25 free or 25 ***/25 free)
Main (1400)
400 Swim, get time
4 x 25 non-free, :40, :45, :50, 1:00
300 Pull
4 x 25 non-free
200 Swim (1/2 400 time -10)
4 x 25 non-free
100 Swim, good effort, choice
4 x 25 non-free
Cool-Down (100-400)
200 as 50 Kick/50 Swim, choice
200 Pull
Monday, January 23
Warm-Up (1000)
300 as 4 x 75 (#1 swim free; #2 50 free/25 catch-up; #3 25 free/50 catch-up; #4 catch-up
100 free, almost catch-up
400 as 8 x 50 fins ok for 1st 4. #1 back kick; #2 chg 6 back; #3 *** pull with fly kick;
#4 *** pull with free kick; fins off for rest; #5 chg 3 with 3 back; #6 back swim;
#7 *** kick (or kick facing wall); #8 *** swim with glide
200 as 4 x 50 (25 back/25 free or 25 ***/25 free)
Main (1400)
400 Swim, get time
4 x 25 non-free, :40, :45, :50, 1:00
300 Pull
4 x 25 non-free
200 Swim (1/2 400 time -10)
4 x 25 non-free
100 Swim, good effort, choice
4 x 25 non-free
Cool-Down (100-400)
200 as 50 Kick/50 Swim, choice
200 Pull