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 27, Meter Pool
Warm-Up (1000) Lanes 4-7
300 as 75 free/25 non-free
300 as 25K/25D/25S Fins ok
400 Pull as 2 x 200. Rest 15 seconds
Main (1500) Lanes 4-7
5 x 100 transition from warm-up to faster swimming. 1:45, 1:55, 2:05, 2:20
4 x 100 on 1:40, 1:50, 2:00, 2:15
3 x 100 on 1:30, 1:45, 1:55, 2:10
2 x 100 on 1:25, 1:40, 1:50, 2:05
1 x 100 fast
Lane 8:
Warm-up (550)
200 as 75 free/25 non-free
150 as 25K/25D/25S Fins ok
200 as Pull
Main (600) Lane 8 and anyone who wants to go non-free on 100s
3 x 100 on 3:00
2 x 100 on 2:50
1 x 100 fast
8 x 50 Odds are fast; evens are easy on 2:00
Cool-Down (100-500)
10 x 50 #1-3 Drill/Swim; #4-8 (Back, free or fly) one arm 1/2 way, swim rest or each 25; #9-10 Easy swim
Friday, Jan 27, Meter Pool
Warm-Up (1000) Lanes 4-7
300 as 75 free/25 non-free
300 as 25K/25D/25S Fins ok
400 Pull as 2 x 200. Rest 15 seconds
Main (1500) Lanes 4-7
5 x 100 transition from warm-up to faster swimming. 1:45, 1:55, 2:05, 2:20
4 x 100 on 1:40, 1:50, 2:00, 2:15
3 x 100 on 1:30, 1:45, 1:55, 2:10
2 x 100 on 1:25, 1:40, 1:50, 2:05
1 x 100 fast
Lane 8:
Warm-up (550)
200 as 75 free/25 non-free
150 as 25K/25D/25S Fins ok
200 as Pull
Main (600) Lane 8 and anyone who wants to go non-free on 100s
3 x 100 on 3:00
2 x 100 on 2:50
1 x 100 fast
8 x 50 Odds are fast; evens are easy on 2:00
Cool-Down (100-500)
10 x 50 #1-3 Drill/Swim; #4-8 (Back, free or fly) one arm 1/2 way, swim rest or each 25; #9-10 Easy swim