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, April 20
Warm-Up (1200)
200 Swim
200 (25D/25S)
200 Swim
200 Pull
300 50K/50S
100 Swim
Main (1300)
Practicing Negative Splits.
100 (2 x 50 as 25 easy/25 faster)
100 (50, stop and get time / 50 faster)
300 (3 x 100 as above)
300 Pull. Long and strong.
200 (100, stop and get time / 100 faster)
300 (25K/25D/25S) x 4
Cool-Down (200-300)
Easy swim
Meet Preparation:
I timed them on 25s.
Friday, April 20
Warm-Up (1200)
200 Swim
200 (25D/25S)
200 Swim
200 Pull
300 50K/50S
100 Swim
Main (1300)
Practicing Negative Splits.
100 (2 x 50 as 25 easy/25 faster)
100 (50, stop and get time / 50 faster)
300 (3 x 100 as above)
300 Pull. Long and strong.
200 (100, stop and get time / 100 faster)
300 (25K/25D/25S) x 4
Cool-Down (200-300)
Easy swim
Meet Preparation:
I timed them on 25s.