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 18
Warm-Up (1500)
5 x 100 1st 100 – swim; 2nd - 75 swim/25 drill; 3rd - 50 swim/25 drill/25 swim;
4th - 25 swim/25 drill/50 swim; 5th - 25 drill/75 swim
2 x 200 Pull. Rest 15-20.
300 (50 kick/25 swim) x4
200 Swim, choice. Include some non-free.
4 x 25 Free. #1- glide on each stroke; #2-wide entry, elbows up; #3-use your hips; #4 – all
Main (900)
8 x 25 Two of each stroke. I’ll tell the 1st person in each lane when to go.
4 x 50 #1 choice, good technique; #2-3 descend; #4 I’ll time each lane.
400 (2 x 100 descend) x 2; long interval for quality. 1:50, 2:05, 2:20, 2:50, 3:30.
Rest 1:00 after 1st 2.
100 I’ll time you.
Cool-Down (250)
100 + 75 + 50 +25 Choice (swim, kick , pull or drill)
Friday, May 18
Warm-Up (1500)
5 x 100 1st 100 – swim; 2nd - 75 swim/25 drill; 3rd - 50 swim/25 drill/25 swim;
4th - 25 swim/25 drill/50 swim; 5th - 25 drill/75 swim
2 x 200 Pull. Rest 15-20.
300 (50 kick/25 swim) x4
200 Swim, choice. Include some non-free.
4 x 25 Free. #1- glide on each stroke; #2-wide entry, elbows up; #3-use your hips; #4 – all
Main (900)
8 x 25 Two of each stroke. I’ll tell the 1st person in each lane when to go.
4 x 50 #1 choice, good technique; #2-3 descend; #4 I’ll time each lane.
400 (2 x 100 descend) x 2; long interval for quality. 1:50, 2:05, 2:20, 2:50, 3:30.
Rest 1:00 after 1st 2.
100 I’ll time you.
Cool-Down (250)
100 + 75 + 50 +25 Choice (swim, kick , pull or drill)