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.
Wednesday, Feb 15
This workout is a modified version of one from Susan Ingraham from MOST.
Warm-Up (1100)
200 free
300 pull
200 free
250 (5 x 50) Kick; #1-2 on side, #3-5 with board or on back; 1:00, 1:10, 1:20, 2:00
150 (2 x 75) 25 rt only / 25 lft only /25 3 rt-3 lft; use hips when switching sides;
1:20, 1:30; 1:45, 2:00
Main (1500)
Do the following twice (900):
50 (2 x 25) 80% effort, “perfect” stroke
100 (2 x 50) build to strong pace, holding stroke
300 (3 x 100) choice, descending. Set a goal for last 100.
400-600 (4-6) x 100 Pull. 1:45, 1:55, 2:05, 2:15, 2:50
Cool Down - (100-200)
(4-8) x 25 Odds are count; evens are easy
Wednesday, Feb 15
This workout is a modified version of one from Susan Ingraham from MOST.
Warm-Up (1100)
200 free
300 pull
200 free
250 (5 x 50) Kick; #1-2 on side, #3-5 with board or on back; 1:00, 1:10, 1:20, 2:00
150 (2 x 75) 25 rt only / 25 lft only /25 3 rt-3 lft; use hips when switching sides;
1:20, 1:30; 1:45, 2:00
Main (1500)
Do the following twice (900):
50 (2 x 25) 80% effort, “perfect” stroke
100 (2 x 50) build to strong pace, holding stroke
300 (3 x 100) choice, descending. Set a goal for last 100.
400-600 (4-6) x 100 Pull. 1:45, 1:55, 2:05, 2:15, 2:50
Cool Down - (100-200)
(4-8) x 25 Odds are count; evens are easy