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 23
Warm-Up (1500)
300 (25 drill/75 swim), choice
200 swim (75 free/25 non-free)
100 swim, choice
300 (3 x 100 Pull), rest 10-15. Make each one a little faster.
~Fins on~
300 Kick
200 (2 x 100 back); 50 chg 6 with 3/50 swim.
100 fly (25 kick- body dolphin / 25 c.u. with fly kick / 25 kick ½ way then swim/25 swim)
~Fins off~
Main (700-1000)
200 (2 x 100 free); each 100 is 2 x (25 c.u./25 almost c.u.). Rest 10-15.
Lanes 4-6: 4 x 50 on : 55, 1:00, 1:05
3 x 100 on 1:40, 1:50, 2:05
2 x 50
2 x 100
Lanes 7-8: 10 x 50. Descend (or hold even) 1-3; #4 recovery; descend 5-7; #8 recovery;
#9 good effort; #10 recovery
Cool-Down (100-200)
(4-8) x 25 Think about your stroke.
Wednesday, May 23
Warm-Up (1500)
300 (25 drill/75 swim), choice
200 swim (75 free/25 non-free)
100 swim, choice
300 (3 x 100 Pull), rest 10-15. Make each one a little faster.
~Fins on~
300 Kick
200 (2 x 100 back); 50 chg 6 with 3/50 swim.
100 fly (25 kick- body dolphin / 25 c.u. with fly kick / 25 kick ½ way then swim/25 swim)
~Fins off~
Main (700-1000)
200 (2 x 100 free); each 100 is 2 x (25 c.u./25 almost c.u.). Rest 10-15.
Lanes 4-6: 4 x 50 on : 55, 1:00, 1:05
3 x 100 on 1:40, 1:50, 2:05
2 x 50
2 x 100
Lanes 7-8: 10 x 50. Descend (or hold even) 1-3; #4 recovery; descend 5-7; #8 recovery;
#9 good effort; #10 recovery
Cool-Down (100-200)
(4-8) x 25 Think about your stroke.
