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 20
Warm-Up (1000)
*Stay together w/in lane. Leave each time when 3rd person touches.
100 swim free
100 (25 catch-up / 25 swim free)
100 swim free
100 (25 change 6 with 3 / 25 swim), back or free
100 swim back or free
100 (25 3R-3L / 25 swim), back, free, or fly
100 swim back, free or fly
100 (25 *** pull with fly kick / 25 swim br)
100 swim *** (or free)
100 (2 x 25 fly with underwater recovery); 2 x 25 fly
Main (600-1500)
*Set interval for 20-30 sec rest for free. Non-free should then be able to make the interval.
1 x 100 choice
2 x 100 choice
3 x 100 free, choice, free
*Change interval here for 15 sec rest.
4 x 100 free
5 x 100 free
Cool-Down (100-500)
(2-10) x 50. Odd drill/swim. Even swim choice.
Monday, Feb 20
Warm-Up (1000)
*Stay together w/in lane. Leave each time when 3rd person touches.
100 swim free
100 (25 catch-up / 25 swim free)
100 swim free
100 (25 change 6 with 3 / 25 swim), back or free
100 swim back or free
100 (25 3R-3L / 25 swim), back, free, or fly
100 swim back, free or fly
100 (25 *** pull with fly kick / 25 swim br)
100 swim *** (or free)
100 (2 x 25 fly with underwater recovery); 2 x 25 fly
Main (600-1500)
*Set interval for 20-30 sec rest for free. Non-free should then be able to make the interval.
1 x 100 choice
2 x 100 choice
3 x 100 free, choice, free
*Change interval here for 15 sec rest.
4 x 100 free
5 x 100 free
Cool-Down (100-500)
(2-10) x 50. Odd drill/swim. Even swim choice.