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.
Tuesday, Mar 6, Meter Pool
The T/Th coach was on vacation this week, so I have additional workouts.
Warm-Up (800)
300 Swim, choice
500 4 x (50 K + 25 S + 50 D)
Main (1500-2100)
6 x 100 Odd – Pull; even – Swim. On 1:45, 2:00, 2:15, 2:20, -
5 x 100 1-2 Swim, 3-Pull, 4-5 Swim. On 1:40, 1:55, 2:10, 2:15, 2:35
4 x 100 Swim, on 1:35, 1:50, 2:05, 2:10, 2:30
3 x 100 Swim, on 1:30, 1:45, 2:00, 2:05, 2:25
2 x 100 Swim, on 1:25, 1:40, 1:55, 2:00, 2:20
1 x 100 Swim, choice, fast
Cool-Down (100-300)
(2-6) x 50. Odd d/s. Even swim.
Tuesday, Mar 6, Meter Pool
The T/Th coach was on vacation this week, so I have additional workouts.
Warm-Up (800)
300 Swim, choice
500 4 x (50 K + 25 S + 50 D)
Main (1500-2100)
6 x 100 Odd – Pull; even – Swim. On 1:45, 2:00, 2:15, 2:20, -
5 x 100 1-2 Swim, 3-Pull, 4-5 Swim. On 1:40, 1:55, 2:10, 2:15, 2:35
4 x 100 Swim, on 1:35, 1:50, 2:05, 2:10, 2:30
3 x 100 Swim, on 1:30, 1:45, 2:00, 2:05, 2:25
2 x 100 Swim, on 1:25, 1:40, 1:55, 2:00, 2:20
1 x 100 Swim, choice, fast
Cool-Down (100-300)
(2-6) x 50. Odd d/s. Even swim.
