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.
No workout for Aug 1. I had a sub.
Friday, Aug 3
Warm-Up (1000)
200 Swim
200 Pull
100 Kick
100 50 fingertip drag/50 swim
100 Swim
100 Pull
100 Kick
100 Free, slow down stroke rate, glide 2, use hips
Main (1600)
16 x 25 on :30, :35, :40, :45, :55. 1-3 steady pace; 4 fast. Repeat.
8 x 50 on :50, 1:00, 1:05, 1:20, 1: 50. All free or alternate 50 non-free /50 free.
4 x 100 on 1:35, 1:55, 2:05, 2:20, 2:50. All free or alternate 100 non/100 free.
2 x 200. #1 Long and strong. #2 Good effort.
Cool-Down (100)
Easy swim.
No workout for Aug 1. I had a sub.
Friday, Aug 3
Warm-Up (1000)
200 Swim
200 Pull
100 Kick
100 50 fingertip drag/50 swim
100 Swim
100 Pull
100 Kick
100 Free, slow down stroke rate, glide 2, use hips
Main (1600)
16 x 25 on :30, :35, :40, :45, :55. 1-3 steady pace; 4 fast. Repeat.
8 x 50 on :50, 1:00, 1:05, 1:20, 1: 50. All free or alternate 50 non-free /50 free.
4 x 100 on 1:35, 1:55, 2:05, 2:20, 2:50. All free or alternate 100 non/100 free.
2 x 200. #1 Long and strong. #2 Good effort.
Cool-Down (100)
Easy swim.