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 20
Workout is 27 x 100 for the fastest lane. I scaled it so lanes do 27, 25, 25, 22, 18.
*4 x 100 (75 free/25 choice).
On #2 and #4, stop after 1st 25 to vertical kick *** for 20 sec.
Stop after 3rd 25 to vertical kick *** for 30 sec.
*200 (25 non-free/25 free). Kick ½ of each 25. No fins.
*100 Swim (25 ***/25 free).
*5 x 100 Pull on 1:35
*3 x 100 Kick. Rest 15 sec. No more than 15 sec rest!!!!
*2 x 100 breaststroke (25 with fly kick/25 with free kick/50 swim).
*4 x 100 Swim. On 1:35 free, 2:00 non-fr.
(#1 free, #2 non-free, #3 free, #4 choice).
*3 x 100 (swim, broken at the 50 to check time).
#1 back, *** or fly, #2free, #3 choice
At the 50, stop to get time (
Monday, Aug 20
Workout is 27 x 100 for the fastest lane. I scaled it so lanes do 27, 25, 25, 22, 18.
*4 x 100 (75 free/25 choice).
On #2 and #4, stop after 1st 25 to vertical kick *** for 20 sec.
Stop after 3rd 25 to vertical kick *** for 30 sec.
*200 (25 non-free/25 free). Kick ½ of each 25. No fins.
*100 Swim (25 ***/25 free).
*5 x 100 Pull on 1:35
*3 x 100 Kick. Rest 15 sec. No more than 15 sec rest!!!!
*2 x 100 breaststroke (25 with fly kick/25 with free kick/50 swim).
*4 x 100 Swim. On 1:35 free, 2:00 non-fr.
(#1 free, #2 non-free, #3 free, #4 choice).
*3 x 100 (swim, broken at the 50 to check time).
#1 back, *** or fly, #2free, #3 choice
At the 50, stop to get time (