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 25
Light, fun workout today. Pool is closed Monday for Memorial Day, and I leave for Italy on Wednesday.
Warm-Up (1000)
Freestyle:
200 Swim
200 Pull
100 Kick
100 Kick with fins
Choice:
100 Swim
100 Pull
100 Kick
100 25 drill/25 swim
Relays (500)
Divide workout into teams
100 (4 relays, each swimmer 25 free)
100 (4 relays, each swimmer 25 back)
50 (2 relays, one swimmer at each end go back, others free)
50 (2 relays, one swimmer at each end go ***, others free)
50 (2 relays, each swimmer 25 ***. Can do fly or free kick)
50 (2 relays, one swimmer at each end go fly, others free)
100 (2 relays, each swimmer 50 free)
Cool-Down (200-400)
100-200 swim free, almost c.u.
100-200 pull free, almost c.u.
Friday, May 25
Light, fun workout today. Pool is closed Monday for Memorial Day, and I leave for Italy on Wednesday.
Warm-Up (1000)
Freestyle:
200 Swim
200 Pull
100 Kick
100 Kick with fins
Choice:
100 Swim
100 Pull
100 Kick
100 25 drill/25 swim
Relays (500)
Divide workout into teams
100 (4 relays, each swimmer 25 free)
100 (4 relays, each swimmer 25 back)
50 (2 relays, one swimmer at each end go back, others free)
50 (2 relays, one swimmer at each end go ***, others free)
50 (2 relays, each swimmer 25 ***. Can do fly or free kick)
50 (2 relays, one swimmer at each end go fly, others free)
100 (2 relays, each swimmer 50 free)
Cool-Down (200-400)
100-200 swim free, almost c.u.
100-200 pull free, almost c.u.