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.
Monday, July 23
Warm-Up (800)
200 Swim
200 Pull
100 Kick
100 (25 c.u / 25 almost c.u./ 50 finger tip drag)
100 (25 D/ 25 S), choice
100 D/S as above
Main (1300 or 1800)
Move lanes as needed
3 x 200 (3:00, 3:30, 4:00, 4:30) or 3 x 150
6 x 100 (1:35, 1:55, 2:05, 2:15, 2:50) or 6 x 75
12 x 50 (:50, 1:00, 1:10, 1:30, 1:50) or 8 x 50
Cool-Down (200-300)
Easy swim
Monday, July 23
Warm-Up (800)
200 Swim
200 Pull
100 Kick
100 (25 c.u / 25 almost c.u./ 50 finger tip drag)
100 (25 D/ 25 S), choice
100 D/S as above
Main (1300 or 1800)
Move lanes as needed
3 x 200 (3:00, 3:30, 4:00, 4:30) or 3 x 150
6 x 100 (1:35, 1:55, 2:05, 2:15, 2:50) or 6 x 75
12 x 50 (:50, 1:00, 1:10, 1:30, 1:50) or 8 x 50
Cool-Down (200-300)
Easy swim
