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, Feb 10
Warm-Up (800)
300 Swim, choice
500 10 x 50(#1,4,7,10 swim free and check time. It is interesting how you get faster as you
get warmed up. Others are choice: drill/swim, pull, whatever).
Main (1600-2000)
800 (4 x 200) #1 and 3 – pull, #2 and 4 – swim
400 (4 x 100) #1,3 pull; #2,4 swim
400 (8 x 50) Odds drill/swim; evens swim – quality
400 Swim. Stop each 100 to check time.
Cool-Down (100-200)
(4-8) x 25 Think about stroke technique
Friday, Feb 10
Warm-Up (800)
300 Swim, choice
500 10 x 50(#1,4,7,10 swim free and check time. It is interesting how you get faster as you
get warmed up. Others are choice: drill/swim, pull, whatever).
Main (1600-2000)
800 (4 x 200) #1 and 3 – pull, #2 and 4 – swim
400 (4 x 100) #1,3 pull; #2,4 swim
400 (8 x 50) Odds drill/swim; evens swim – quality
400 Swim. Stop each 100 to check time.
Cool-Down (100-200)
(4-8) x 25 Think about stroke technique
