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, Aug 13
Warm-Up (1200)
300 Swim. Choice. Good turns.
150 Free. Count strokes (50 catch-up/50 almost catch-up/50 swim)
250 Pull. Think almost catch-up.
200 back or free (50 kick on side/50 chg 6/50 chg 6 with 3/50 swim). Fins ok.
50 *** pull with free kick
50 *** kick with board. If you have knee problems, kick fly with fins and board.
50 free swim
50 *** kick with board
50 free swim
50 *** kick
Main (600-1200)
3 sets of (4 x 100 free) or (4 x 50 non-free). Choose lane by time for interval.
Rest between 30-60 between sets.
Lane 4: 1:30, 1:35, 1:40
Lane 5: 1:50, 1:55, 2:00
Lane 6: 2:00, 2:05, 2:10
Lane 7: 2:05, 2:10, 2:15
Lane 8: 1:20, 1:30, 1:30 (50s only)
Cool-Down (400)
200 Pull
200 Swim
Monday, Aug 13
Warm-Up (1200)
300 Swim. Choice. Good turns.
150 Free. Count strokes (50 catch-up/50 almost catch-up/50 swim)
250 Pull. Think almost catch-up.
200 back or free (50 kick on side/50 chg 6/50 chg 6 with 3/50 swim). Fins ok.
50 *** pull with free kick
50 *** kick with board. If you have knee problems, kick fly with fins and board.
50 free swim
50 *** kick with board
50 free swim
50 *** kick
Main (600-1200)
3 sets of (4 x 100 free) or (4 x 50 non-free). Choose lane by time for interval.
Rest between 30-60 between sets.
Lane 4: 1:30, 1:35, 1:40
Lane 5: 1:50, 1:55, 2:00
Lane 6: 2:00, 2:05, 2:10
Lane 7: 2:05, 2:10, 2:15
Lane 8: 1:20, 1:30, 1:30 (50s only)
Cool-Down (400)
200 Pull
200 Swim