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, Mar 9
Warm-Up (700-800)
100 Swim, free (no fins)
~Put on fins~
100 Kick back or free OR 75 kick ***
100 Swim, choice OR 50 swim ***
100 Kick back or free OR 50 kick ***
400 as 50 drill/50 swim (fins optional)
Main (1800)
400 Swim, choice. I did 100 free then 4 x (25 back/25 ***/25 free).
2 x 200 Pull. Descend. Rest 20 sec; get lane together.
4 x 100 Swim on 1:40, 1:50, 2:00, 2:15, 2:45
1 x 200 Swim, hold pace.
8 x 50 #1-4 steady pace on :50, :55, 1:00, 1:10, 1:30; rest 20-30 sec. #5-8 add 5 sec to interval.
Cool-Down (100-200)
Easy Swim
Friday, Mar 9
Warm-Up (700-800)
100 Swim, free (no fins)
~Put on fins~
100 Kick back or free OR 75 kick ***
100 Swim, choice OR 50 swim ***
100 Kick back or free OR 50 kick ***
400 as 50 drill/50 swim (fins optional)
Main (1800)
400 Swim, choice. I did 100 free then 4 x (25 back/25 ***/25 free).
2 x 200 Pull. Descend. Rest 20 sec; get lane together.
4 x 100 Swim on 1:40, 1:50, 2:00, 2:15, 2:45
1 x 200 Swim, hold pace.
8 x 50 #1-4 steady pace on :50, :55, 1:00, 1:10, 1:30; rest 20-30 sec. #5-8 add 5 sec to interval.
Cool-Down (100-200)
Easy Swim