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 17
Warm-Up (900)
Freestyle:
200 Swim
200 Pull
200 Drill/Swim by 25 (fins ok)
Choice:
100 Swim
100 Pull
100 Drill/Swim by 25 (fins ok)
Main (1500)
900 3 x (6 x 50).
1st set free - think about 200 or 400 pace
2nd set choice - think about 200 pace
3rd set free - think about distance pace OR choice – think of it as 2 (3 x 50)
200 Pull, recovery and think about the correct stroke
200 D/S by 25, choice
200 Kick
Cool-Down (300)
100 Swim with fins
100 Swim with fins and paddles
100 Swim, no toys
Friday, Feb 17
Warm-Up (900)
Freestyle:
200 Swim
200 Pull
200 Drill/Swim by 25 (fins ok)
Choice:
100 Swim
100 Pull
100 Drill/Swim by 25 (fins ok)
Main (1500)
900 3 x (6 x 50).
1st set free - think about 200 or 400 pace
2nd set choice - think about 200 pace
3rd set free - think about distance pace OR choice – think of it as 2 (3 x 50)
200 Pull, recovery and think about the correct stroke
200 D/S by 25, choice
200 Kick
Cool-Down (300)
100 Swim with fins
100 Swim with fins and paddles
100 Swim, no toys