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.
Thursday, Aug 30
Warm-Up (1000)
200 Swim, free
200 Pull, free
100 Swim, choice
100 Pull, choice
300 (50K/50S), choice
100 IM swim, can drill on fly and *** if needed
Main (1400-1600)
400 (150 swim/100 drill/150 swim); choice of stroke and drills
400 (150 kick/100 swim/150 kick); choice
400 (150 pull/100 swim/150 pull)
200-400 Swim. If all free, stop each 100 to check time. OR, you can change strokes each 100.
Cool-Down (100)
4 x 25 easy, good stroke
Thursday, Aug 30
Warm-Up (1000)
200 Swim, free
200 Pull, free
100 Swim, choice
100 Pull, choice
300 (50K/50S), choice
100 IM swim, can drill on fly and *** if needed
Main (1400-1600)
400 (150 swim/100 drill/150 swim); choice of stroke and drills
400 (150 kick/100 swim/150 kick); choice
400 (150 pull/100 swim/150 pull)
200-400 Swim. If all free, stop each 100 to check time. OR, you can change strokes each 100.
Cool-Down (100)
4 x 25 easy, good stroke