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, March 23
Lower yardage today. I brought clipboards, pencils, split sheets. We swam 2 to a lane with a recorder for each person. I called out splits and recorder wrote them down. Swimmers really liked seeing how steady they were (or not). Several asked to do this again in a few weeks.
Fortunately, there were only 17 present so we could do this in 2 heats.
Warm-Up (800)
200 Swim
200 50 c.u./50 swim
200 25 change 6/25 swim. Back or free. Fins ok.
200 Pull.
Main (1200)
2 heats of 400. Pair off in groups of 2 within the lane. ½ swim, other ½ records splits. Switch.
Figure pace per 100.
8 x 50 at same pace free OR 4 x 50 non-free (one stroke).
4 x 100 at that pace.
Cool-Down (100-300)
Easy pull.
Friday, March 23
Lower yardage today. I brought clipboards, pencils, split sheets. We swam 2 to a lane with a recorder for each person. I called out splits and recorder wrote them down. Swimmers really liked seeing how steady they were (or not). Several asked to do this again in a few weeks.
Fortunately, there were only 17 present so we could do this in 2 heats.
Warm-Up (800)
200 Swim
200 50 c.u./50 swim
200 25 change 6/25 swim. Back or free. Fins ok.
200 Pull.
Main (1200)
2 heats of 400. Pair off in groups of 2 within the lane. ½ swim, other ½ records splits. Switch.
Figure pace per 100.
8 x 50 at same pace free OR 4 x 50 non-free (one stroke).
4 x 100 at that pace.
Cool-Down (100-300)
Easy pull.
