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, March 26
Warm-Up (1000)
200 Swim
300 Pull
300 (4 x 75) #1: fr/non/fr; #2 non/fr/non. Repeat
200 2 x 50 drill/swim; 2 x 25 count; 1 x 50 count
Main1 (1300)
200 4 x 50 free on :55, 1:00, 1:05, 1:10, 1:30. Transition from W.U. to Main
300 3 x 100 free. 2nd 100 is the fastest. On 1:45, 2:00, 2:15, 2:30, 3:00
100 2 x 50 choice on 1:00, 1:05, 1:15, 1:20, 1:45
300 3 x 100 choice. Descend 1-3. On 1:50, 2:10, 2:20, 2:30, 3:10
100 2 x 100 choice
300 3 x 100 choice, hold steady pace
Main2 (200-400)
(1-2) x 200 Pull
Monday, March 26
Warm-Up (1000)
200 Swim
300 Pull
300 (4 x 75) #1: fr/non/fr; #2 non/fr/non. Repeat
200 2 x 50 drill/swim; 2 x 25 count; 1 x 50 count
Main1 (1300)
200 4 x 50 free on :55, 1:00, 1:05, 1:10, 1:30. Transition from W.U. to Main
300 3 x 100 free. 2nd 100 is the fastest. On 1:45, 2:00, 2:15, 2:30, 3:00
100 2 x 50 choice on 1:00, 1:05, 1:15, 1:20, 1:45
300 3 x 100 choice. Descend 1-3. On 1:50, 2:10, 2:20, 2:30, 3:10
100 2 x 100 choice
300 3 x 100 choice, hold steady pace
Main2 (200-400)
(1-2) x 200 Pull
