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.
Note: I was in Italy May 30-June 21 and in Omaha July 4-10. Then I had cataract surgery on July 11 and a meniscus repair on July 16. I'm coaching again regularly and will only miss Aug 1 for the other cataract surgery.
Friday, June 22
Warm-Up (1000)
400 Swim (75 free/25 non-free)
100 Free (25 left only/25 swim/25 right only/25 swim)
100 Back (same as above)
300 Free Pull
100 Count strokes (2 x 25 swim + 2 x 25 pull – no paddles)
Main 1 (1350)
~Everybody go together on 2:30 interval~
Ln 8 – 75; Ln 7 – 100; Ln 6 – 100; Ln 5 – 125; Ln 4 – 150
1 to try it out and adjust lanes
2 – 3 more on interval
~Lower distance by 25~
3 more at shorter distance
~Drop interval to 2:00~
Ln 8 – 50; Ln 7 – 75; Ln 6 – 100; Ln 5 – 100; Ln 4 – 125
2-3 more on new interval
Main 2 (100-400)
(2-8) x 50 choice on interval for 10 sec rest
Note: I was in Italy May 30-June 21 and in Omaha July 4-10. Then I had cataract surgery on July 11 and a meniscus repair on July 16. I'm coaching again regularly and will only miss Aug 1 for the other cataract surgery.
Friday, June 22
Warm-Up (1000)
400 Swim (75 free/25 non-free)
100 Free (25 left only/25 swim/25 right only/25 swim)
100 Back (same as above)
300 Free Pull
100 Count strokes (2 x 25 swim + 2 x 25 pull – no paddles)
Main 1 (1350)
~Everybody go together on 2:30 interval~
Ln 8 – 75; Ln 7 – 100; Ln 6 – 100; Ln 5 – 125; Ln 4 – 150
1 to try it out and adjust lanes
2 – 3 more on interval
~Lower distance by 25~
3 more at shorter distance
~Drop interval to 2:00~
Ln 8 – 50; Ln 7 – 75; Ln 6 – 100; Ln 5 – 100; Ln 4 – 125
2-3 more on new interval
Main 2 (100-400)
(2-8) x 50 choice on interval for 10 sec rest
