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, May 11
Warm-Up (1000)
500 (200 Swim/200 Pull/100 Swim)
300 (3 x 100 Kick). Go on 3rd touch. *** kick on last 100?
200 (4 x 50), choice, drill/swim. Go on 3rd touch.
Main (1500)
200 (2x 100) Free. Aerobic pace. Get time. On 1:30, 1:45, 2:00, 2:15, 2:40.
500 (10 x 50). Odds choice, evens free. Try to maintain same pace as on 2 x 100.
Intervals: 1:00/50, 1:05/55, 1:15/1:00, 1:20/1:10, 1:50/1:40
300 (3 x 100). #1-2 free at same pace as first 2. #3 can be choice.
300 (6 x 50) Free Pull. Almost catch-up. On 50, 55, 1:00, 1:10, 1:40.
100 IM drills. Fly – catch-up w/ fly kick; Back – double arm; *** – pull w/ free kick;
Free – 3R/3L
100 Swim, choice.
Cool-Down (100-300)
Easy swim
Friday, May 11
Warm-Up (1000)
500 (200 Swim/200 Pull/100 Swim)
300 (3 x 100 Kick). Go on 3rd touch. *** kick on last 100?
200 (4 x 50), choice, drill/swim. Go on 3rd touch.
Main (1500)
200 (2x 100) Free. Aerobic pace. Get time. On 1:30, 1:45, 2:00, 2:15, 2:40.
500 (10 x 50). Odds choice, evens free. Try to maintain same pace as on 2 x 100.
Intervals: 1:00/50, 1:05/55, 1:15/1:00, 1:20/1:10, 1:50/1:40
300 (3 x 100). #1-2 free at same pace as first 2. #3 can be choice.
300 (6 x 50) Free Pull. Almost catch-up. On 50, 55, 1:00, 1:10, 1:40.
100 IM drills. Fly – catch-up w/ fly kick; Back – double arm; *** – pull w/ free kick;
Free – 3R/3L
100 Swim, choice.
Cool-Down (100-300)
Easy swim