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, May 2
Warm-Up (1000)
300 Swim (75 free/25 choice)
400 (8 x 50 as 25 Swim/25 Drill). #1-2 Catch-up, #3-4 Change 3, #5-6 Glide 2, #7-8 Roll
300 Pull
Main (1700)
600 (4 x 150). #1 Swim, steady pace, choice. #2 50 Swim/50 3R-3L/50 swim, choice.
#3 Make each 50 faster. #4 Swim with fins.
200 Negative split. Pair off in groups of 2. One swims, other gets split at 100 and final time.
Change off.
300 Pull as 2 x 50 (long and strong), 2 x 100 descend.
600 as 12 x 50. Descend in groups of 3 (1-3, 4-6, etc). Can do groups of 3 as kick, swim, pull, whatever.
Wednesday, May 2
Warm-Up (1000)
300 Swim (75 free/25 choice)
400 (8 x 50 as 25 Swim/25 Drill). #1-2 Catch-up, #3-4 Change 3, #5-6 Glide 2, #7-8 Roll
300 Pull
Main (1700)
600 (4 x 150). #1 Swim, steady pace, choice. #2 50 Swim/50 3R-3L/50 swim, choice.
#3 Make each 50 faster. #4 Swim with fins.
200 Negative split. Pair off in groups of 2. One swims, other gets split at 100 and final time.
Change off.
300 Pull as 2 x 50 (long and strong), 2 x 100 descend.
600 as 12 x 50. Descend in groups of 3 (1-3, 4-6, etc). Can do groups of 3 as kick, swim, pull, whatever.
