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.
Wednesday, April 11
Warm-Up (1000)
200 Swim
200 25D/25S
300 Pull
300 50K/50S
Main (1500)
6 x 50 If all free, steady pace. Or, alternate 50 non-fr/50 fr. Interval for 10 sec rest.
300 Long and strong. Think about your stroke.
3 x 100 Interval for 20 sec rest.
4 x 50
200
2 x 100
Cool-Down (200)
Easy pull.
►Meet Prep
10 x 50 #1-5 Sprint 25, rest 5-10, easy 25; #6-10 easy 25, sprint 25.
Cool-Down with easy 100.
The Meet Prep didn't go so well. They told me it was boring.
Wednesday, April 11
Warm-Up (1000)
200 Swim
200 25D/25S
300 Pull
300 50K/50S
Main (1500)
6 x 50 If all free, steady pace. Or, alternate 50 non-fr/50 fr. Interval for 10 sec rest.
300 Long and strong. Think about your stroke.
3 x 100 Interval for 20 sec rest.
4 x 50
200
2 x 100
Cool-Down (200)
Easy pull.
►Meet Prep
10 x 50 #1-5 Sprint 25, rest 5-10, easy 25; #6-10 easy 25, sprint 25.
Cool-Down with easy 100.
The Meet Prep didn't go so well. They told me it was boring.