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 27
Warm-Up (900)
200 Swim, choice
100 (50 free: 3R-3-3L; 50 back: 3R-3-3L)
100 Swim back
200 Swim free
300 (25K, 25D, 25S) x 4
Main (1800)
Set interval for free for 15-20 sec rest. Regroup after every 3rd .
(6-18) x 100. Every 3rd 100 is something different. Others are all free.
#3 (25 c.u./25 swim)
#6 non-free OR free chg 3 with 3 (no fins)
#9 Pull
#12 25 non/25 fr/25 non/25 fr
#15 non free OR 50 non/50 fr
#18 Pull
Cool-Down (100-300)
(4-8) x 25 count strokes, choice
100 Easy swim
Monday, Feb 27
Warm-Up (900)
200 Swim, choice
100 (50 free: 3R-3-3L; 50 back: 3R-3-3L)
100 Swim back
200 Swim free
300 (25K, 25D, 25S) x 4
Main (1800)
Set interval for free for 15-20 sec rest. Regroup after every 3rd .
(6-18) x 100. Every 3rd 100 is something different. Others are all free.
#3 (25 c.u./25 swim)
#6 non-free OR free chg 3 with 3 (no fins)
#9 Pull
#12 25 non/25 fr/25 non/25 fr
#15 non free OR 50 non/50 fr
#18 Pull
Cool-Down (100-300)
(4-8) x 25 count strokes, choice
100 Easy swim