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, Feb 13, Yard Pool
The Rec Center where we practice has scheduled a class at the same time as the workout. For the first 30 minutes, we will have only 3 lanes. For the last 30 min we will have the usual 5 lanes.
Warm-Up (1000-1200)
400 (8 x 50) #1-4 free, #5 non-free, #6-8 choice. Go when 3rd person touches.
200 (8 x 25) #1-2 free catch-up, #3-4 almost c.u., #5-8 choice. Go on 3rd touch.
4 x 100 Pull.
100-200 (4-8 x 25 drills)
Main (1000-1600)
800-1200 (100 D/S by 25; 100 Pull; 100 D/S by 25; 100 Swim) x (2-3)
200-400 (1-2) x 200 Swim, choice
Cool-Down (100)
25 dog paddle (pull is out in front)
25 human stroke (pull back but recover underwater
25 Tarzan or Water Polo stroke
25 Swim
Monday, Feb 13, Yard Pool
The Rec Center where we practice has scheduled a class at the same time as the workout. For the first 30 minutes, we will have only 3 lanes. For the last 30 min we will have the usual 5 lanes.
Warm-Up (1000-1200)
400 (8 x 50) #1-4 free, #5 non-free, #6-8 choice. Go when 3rd person touches.
200 (8 x 25) #1-2 free catch-up, #3-4 almost c.u., #5-8 choice. Go on 3rd touch.
4 x 100 Pull.
100-200 (4-8 x 25 drills)
Main (1000-1600)
800-1200 (100 D/S by 25; 100 Pull; 100 D/S by 25; 100 Swim) x (2-3)
200-400 (1-2) x 200 Swim, choice
Cool-Down (100)
25 dog paddle (pull is out in front)
25 human stroke (pull back but recover underwater
25 Tarzan or Water Polo stroke
25 Swim
